8×2@75%
*TnG
For Time:
5 Rounds:
1 Power Clean + 3 Push Presses @75%
10/7 Ass Bike Cals
1 Power Clean + 3 Push Presses @75%
*rest 1:00 between rounds
Time cap:15
Rower/Ski: 15/12 cals
3×3@55%
3×1@65%
2×3@70%
2×1@75%
1×3@80%
1×1@85-90%
AMRAP x 12
Max Wall Balls
*every time you break 6 strict pull ups + 6hspu + 6 pistols
Today is Day 1 of endurance training on foot.
Each Thursday, there will be a running piece programmed and an accessory WOD. You are not required to do both. The accessory work is only for those choosing not to run.
8 Sets:
200m Sprint
200m Recovery Run
Keep track of each 200m sprint (not recovery run) and record your slowest time.
AMRAP x 15
2:00 Machine
10 DB Hammer Curls
10 DB Strict Press
20 Farmers Hold Lunges
10 DB Hammer Curls
10 DB Strict Press
Rest :90
For Load:
1 Clean + 2 Hang Cleans
Build to a heavy complex for today
For Time:
3 Rounds
5 Burpee Box Jump Overs
5 Clean & Jerks
10 Bar Facing Burpees
10 Front Rack Lunges
15 Burpees to a Target
15 Deadlifts
Time Cap: 18
6 Sets:
3 Push Presses + 3 Push Jerks
Build weight with each set. 6 sets ONLY.
Every 1:30 x 10
1-2-3-4-5-6-7-8-9-10
Dbl DB Shoulder to Overhead
30 Double Unders
Max Machine Calories
Score=total calories
CrossFit Wig Wag 