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 #workoutoftheday