Wicked Wednesday

Workout of the Day:
Complete as many rounds and reps as possible in 7 minutes of:
10 Burpees
100 Meter Run
Rest 3 minutes
– Then –
Complete as many rounds and reps as possible in 7 minutes of:
Kettlebell Swings x 15 reps
Push-Ups x 10 reps
Rest 3 minutes
– Then –
Complete as many rounds and reps as possible in 7 minutes of:
Box Jumps x 15 reps
Pull-Ups x 10 reps
If you plan on coming to the 5:30 class and want to finish the WOD you need to show up at 5:15 to start the warm up. If you show up at 5:30 you will more than likely run out of time and you will be cut off.
5:30 advanced class
Workout of the Day:
A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
B.
Five sets of:
Hang Clean + Clean
Rest as needed
C.
Three sets of:
Clean Pulls x 1.1.1 @ 95-100%
(rest 10 seconds between singles)
Rest as needed
D.
Three rounds for time of:
30 Kettlebell Swings (32/24 kg)
20 Chest-to-Bar Pull-Ups

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