Wicked Wednesday

Skill

tabata alt Knees to Elbows

manmakers 4x6

WOD

30 Power Snatches 70% 1 RM

14 Min AMRAP

9wall Balls

6 Back Squats

3 Strict HSPU

1 Bar MU

Recent Posts

Warm up 2 mins bands/cross symmetry Runners warm up together Michael Phelps 6 mins Cardio Mix PVC Bend Over Rows 4x6@80% 1RM WOD Round 1...

3 mins of work 1 min rest/switch 6x (3 rounds inside/3 rounds outside) Inside: 20 KB swings 15 back squats (75/115) 10 TTB/GHDs Max...

16 min AMRAP 24 Double Unders 12 Deadlifts (75/115) 9 Hang Cleans 6 Shoulder to Overhead 3 wall walks