Wednesday WODs

Pre WOD
12:00 Skill Work
Choose a few skills and movements that you would like to focus on today.  Some of you may just want to put some time on the rower and earn your dinner tonight, you pick your focus you have 12:00 good minutes.

WOD
KB Circuit (Choose your own load)
3- 5 Rounds, rest :30 between rounds
12 American Swings
6 Russian Swings
12 Halo
6 Snatch
12 SDHP
100 Jumping Jack
5 Rounds is RX.
Time Cap 20:00

Post WOD
3x:30 Prone Cobra
Stretch
Holladay Gym

Pre WOD
Rope Climb and Monkey Bar Practice and attempts.  Do this while you are fresh…if you are not comfortable working on this sub up downs on the rope for climbing and work on pull ups rather than monkey bars attempts.

3 Rope Climbs
3 Monkey Bar Attempts or Crosses.

Split up and take turns.

Pull Up work to Sub Monkey Bar…6-1 Ladder Strict Pulls, take turns with a partner.

WOD
5 Rounds, rest :30 Between rounds.
100m Row or :30 Bike or 30 Double Under
10 Lateral Hops over Bulgarian Bag
10 Sit Ups
10 OHS with Bulgarian Bag
10 yard Broad Jump w/Bulgarian Bag on Back
10 Bulgarian Bag Clean
time cap 20:00

Post WOD
Row 500m EP
Stretch

9;30 WOD and Daycare at Holladay

Challenge:On the :30 for 5rds. Light Weight, focus on technique.
1 Power Clean
1 Thruster
1 Shoulder to OH
WOD:10-1 Ladder
Hang Clean 105/75#
Hollow Rocks
Pull-Up/Ring Row
Post Work: Foam Roll

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