WOD

Wednesday

Strength/skill: jerks, j rope

(alternating OTM for 6 min)

Odd mins – 3 DLs, 2 pause jerk drives + 1 jerk drive

Even mins – 30 sec of jump rope progressions

Strengthcon: deadlifts/push jerks

(alternating sets, equal work and rest times)

A. 2 sets each of 30 sec on/off

B. 1 min on/off of each

C. 2 sets each of 30 sec on/off

Changing wt for each grouping: light > moderate > heavy > moderate > light

Rx weights: 135-155-185-155-135# (M) and 95-115-135-115-95# (W)

Metcon: “Double Header”

Buy-in 50/35 cal bike (or 40 plate pushes)

Then 100-80-60-40-20 double-unders

50-40-30-20-10 sit-ups (or 25-20-15-10-5 weighted/anchored sit-ups [25/15#])

Cash-out single DB weighted step-ups (50/35#)