Wednesday WOD 27-7-16
July 26th, 2016
Wednesday WOD 27-7-16
1. Back Squat
Running Clock:
On the 0:00 – 5 Back Squats
On the 2:00 – 4 Back Squats
On the 4:00 – 3 Back Squats
On the 6:00 – 2 Back Squats
On the 8:00 – 1 Back Squat
Build throughout.
2. Conditoning
1,000m Run
40 Pull-Ups
30 Thrusters 43/30kg
20 Calorie Row
+ Optional Extra in Open Gym
3. Snatch
EMOM Snatch Waves
EMOM x 5 – 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 – 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 – 1 Squat Snatch (build)
4. Row Conditioning
500 Meter Row (moderate)
500 Meter Row (2K pace)
250 Meter Row (moderate)
250 Meter Row (2K pace)
Moderate paces should be 10-15 seconds above your 2K pace.
Thank You: http://www.builtbybergeron.com/comptrain-programming/072516
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