W.O.D. Wednesday 3/14/18

13
Mar

W.O.D. Wednesday 3/14/18

*Coaches – look at doing a quick warmup, stretch then barbell work with the athletes, while allowing time for them to work up in weight before the strength

Strength – 9 minutes

On the :90 Seconds x 6:
3-Position Power Clean + Split Jerk
*Increasing in weight as you go (RX weight below)

RX
1.155/105
2. 175/115
3. 185/125
4. 205/135
5. 225/145
6. 235/155

Conditioning WOD – 25 min cap

For time…

10,9,8,7,6,5,4,3,2,1 reps of…

Power Cleans 185/125

Shoulder to Overhead 185/125 (Open RX athletes – Handstand pushups)

KB Goblet Box Stepups 20″  70/55 r/l=2 (Open RX athletes – Pistol Squats)

*Open Athletes – HS pushups use 25s and abmat

*Set 20″ Boxes up in line at front of class where white board is

Post weight used and RX or scaled on the complex and time of WOD!

 

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