Wednesday WODS

Pre WOD

6:00
Warm up posterior chains with your coach!
Band Good mornings.
3×3 SLDL
3×3 RDL
3×3 Broad Jump…so many options you coach can get you primed with.

WOD

EMOM 10:00
2x Deadlift
@70%1RM  with Bands on bar Rx+
@ 80% Rx
@ 70% Rx
@50%RxM+ (5 Reps on the minute, for 10:00)

Then:
Rx+/Rx
100 DU
100 Wall Ball 20/14
RxM/RxM+
50 DU
50 Wall Ball (Scale accordingly!)

Then:
10x Turkish Get Up (5 each arm)
Make each rep take :30 seconds to complete, up then down.

 

9:30am Wod and Free Daycare at Holladay
Challenge: Tabata Wall Ball 12/10lb

WOD:
10 rounds. :30 rest between rounds.  2 burpee must be completed during the :30 rest!
20 DU
20 MC
5 T2B
5 Pull Up

Post WOD
Stretch, roll for cool down.

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