“Work it Wednesday”

“Work it Wednesday” Nine 2 minute amraps in 26 minutes 10 Box step ups or jumps 24/20 10 Kb swings 53/35 10 Goblet squats 53/35 10 Sit-ups *rest 1 minute after each amrap **pick up where you left off at the start of each new amrap.

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7-13

20 minutes with a partner Partner A) Run or row 400m Partner B) Amrap 7 power snatches 95/65 9 toes to bar *when parter returns from run switch

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“Goodell”

Hero WOD – Goodell 5 Rounds 400m Run 20 WBS @ 20/14 14 KBS @ 24/16 38 Movement X Round 1 – Push Ups Round 2 – Air Squats Round 3 – Pull Ups Round 4 – Alt. Lunges Round 5 – Burpees

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7-11

Deadlift 3-3-3 WOD :30 deadlift :30 rest :30 hang power clean :30 rest :45 deadlift :45 rest :45 hang power clean :45 rest 1:00 deadlift 1:00 rest 1:00 hang power clean 1:00 rest :45 deadlift :45 rest :45 hang power clean :45 rest :30 deadlift...

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7-9

EOMOM – 14min 3 Snatches – do not have to be the Touch and go, work on great technique and speed under the bar WOD 8 min :45 alt. Db or kb snatch 53/35 :15 rest :45 burpees :15 rest

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7-8

5×3 pause front squat *3 second pause in the bottom WOD 400m run 10 clusters 95/65 400m run 10 clusters 115/80 400m run 10 clusters 135/95 Masters 75/55, 95/65, 115/80 Elite 135/95, 155/105, 185/125

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7-6

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 25 minutes of: 25 Air Squats 20 Mountain Climbers 15 DB or KB snatches 50/35 10 Box overs 24/20 5 strict Pull-Ups Partner A starts with 25 air...

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Address
2001 Trade Center Drive, St. Peters, MO 63376
Phone
(636) 542-8771
Open hours
Mon - Sat