logo

GET IT DONE.

WOD For: Wednesday, August 14, 2019

MAXCF

EXTENDED WARM-UP
EMOM 6:
MIN 1 – Run 200m
MIN 2 – Max Slam Balls
WORKOUT
7 SETS FOR LOAD*
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk
-Rest as Needed b/t Sets-
*Sets must be performed unbroken.

MAX45

STRENGTH
EMOM 14:
MIN 1 – 6/6 Back Rack Split Squats*
MIN 2 – 15 DBL DB High Pulls
*Increase weight each Set.
WORKOUT
FOR TIME
3-6-9-12-15-18:
Slam Balls
18-15-12-9-6-3:
Slam Ball Goblet Squats
*15 Sit ups after each round

MAX30

WORKOUT
“DOUBLE AMRAP”
AMRAP 6:
6 DB Snatches (Right Arm)
6 Alt. DB Overhead Lunges (Right Arm)
60 Double-Unders or 120 Single-Unders
6 DB Snatches (Left Arm)
6 Alt. DB Overhead Lunges (Left Arm)
Rest 3:00 – Repeat!
OPTIONAL FINISHER
2-3 SETS
:30 Hollow Hold
30 Weighted Russian Twists
:30 Side Plank (R/L)

HAPPY BIRTHDAY GABY!

View Schedule and Sign Up For WOD

Leave A Comment

comments powered by Disqus