Wednesday’s WOD 12-7-16

Wednesday’s WOD 12-7-16

30 Minute Class Workout
30MIN: Metcon (Time)
400m run
20 pull ups
30 wall balls (20/14)
20 front rack walking lunge (135/95)
30 KB swings (53/35)
3 Rounds
Warm-up
Clean + Jerk warmup
3 reps of each movement, repeat whole sequence 1-3 times
Clean high pull
Muscle clean + strict press
Tempo front squat 53X1 + push press
Power Clean + front squat
Push Jerk
Hang (squat) clean + split jerk
Skill Work
Metcon (No Measure)
EMOM for 9 minutes Power Clean
OR
Snatch–Build to a heavy double for the day in 15 min
Metcon
Metcon (AMRAP – Rounds and Reps)
4 intervals of 7 minutes:
2min moderate pace, 30 sec recovery walk, 90 seconds hard pace, 30 sec recovery walk, 1 min moderate pace, 30 sec recovery walk, 30 seconds very hard pace, 30 sec recovery walk

400m run
20 pull ups
30 wall balls (20/14)
20 front rack walking lunge (135/95)
30 KB swings (53/35)

2016-12-07