Wicked Wednesday
Strength
Every 2 Minutes x 5 Sets (10 Minutes) 1 - 10 Reps @ Easy Weight 2 - 10 Reps @ Moderate Weight 3 - 5; 10 Reps @ Same Weight as 9/25 or above. All sets and reps done with 30X1 Tempo.
Front Squat (5x10)
Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP @ 80-85%: 16 Calorie Row 16 DB Thrusters (50/30) rest 2 minutes
Metcon (AMRAP - Reps)
8 Minute Clock @ 80-85%: 400m Run Into: 2-4-6-8-etc.. Burpee Box Jump Over (24/20) Alt. DB Snatch (50/30)
Extra Work
A.1: Single Leg Barbell Romanian Deadlift (3x10 reps/side)
All sets at a 30X1 tempo.
A/2: Plank Walk-outs (3x 10 reps/side)
rest 60 seconds
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