Wod Wednesday 10/12/16

1.      Warm Up:

Coaches’ choice

2.     Strength:

20 minutes to build to a heavy 2 front squats.

 3.        Wod:

Wiffle Ball

 AMRAP 10 minutes

  • 5 BW Front Squat
  • 10 Pull-ups
  • 15 Push-ups

Option 1:

AMRAP 10 minutes

  • 5- 50% BW Front Squat
  • 10 ring rows or banded pull-ups
  • 15 Push-ups elevate to a box if needed.

Option 2:

AMRAP 10 minutes

  • 5- 75% BW Front Squat
  • 10 Pull-ups
  • 15 Push-ups

john-d

John

 

Posted in WOD

8 thoughts on “Wod Wednesday 10/12/16

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s