WOD's up for Wednesday
2016-02-02 20:07
von Rob Powell

Workout for Wednesday

This one is going to be interesting...

Have A Wonderful Day!

3/2 Program

Warm-up: Joint Mobility/Dynamic

1. Strength

3 x Back Rack Lunge Cluster
1 Cluster = 4 Reps (2R/2L), Rack and Rest 10 Seconds, Perform 2 Reps (1R/1L), Rack and Rest 10 Seconds, Perform 4 Reps (2R/2L)
*You will take these Lunge out of the rack to begin your Cluster and place it back in the rack during your rest. Perform the 4 rep efforts as 2 x Right and then 2 x Left
*Rest 2 Minutes Between Efforts, you build in your sets

2. 4 Rounds of the Following
30 Seconds Max Ball Slams/ 30 Second Double KB Rack Hold / 30 Second Rest
*Focus on maintianing a tight body position as you move.  Do not let fatigue cause you to slack, stay engaged your whole 30 second effort. Maintain that same level of engagement in your rack hold focusing on a proper position

7 Minute Running Clock
Perform a 25 Cal Air Bike Effort then with the remaining time perform the following climb as High on the ladder as you can
Overhead Squat 40/30 Kg.

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

5-Flat Program

Complete the Days Posted CrossFit KettleBell  Pain for the day


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