WEDNESDAY
WOD
20 minute AMRAP of:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Split Jerk
*205/135
**bar starts from ground (no racks), so after the deadlift you must return bar to ground before starting the full squat clean. A thruster is acceptable after the front squat to go straight into the overhead if you can
REST
5 minutes
WOD
For time:
50 Toes to Bar
*EMOM 5 Burpees; workout starts with Burpees
50 Toes to Bar
*EMOM 5 Burpees; workout starts with Burpees
ACCESSORY WORK
A. Reverse Tabata L-Sit
B. 4 x 15 Hip Extension w/ PVC OH
C. Iron Scap Protocol
B. 4 x 15 Hip Extension w/ PVC OH
C. Iron Scap Protocol
BASEFIT
WOD
3 rounds, each for time, of:
500/400 meter Row
40 Walking Lunge Steps
30 Dumbbell Push Press
20 Toes to Bar
10 Burpees
– rest 3 minutes between each round
500/400 meter Row
40 Walking Lunge Steps
30 Dumbbell Push Press
20 Toes to Bar
10 Burpees
– rest 3 minutes between each round
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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