WEDNESDAY

 

 

 

Strength Development:

Plank

 

5 minute EMOM

 

·     30 Seconds Plank

·     30 Rest

 

WOD

 

3 @ 6 Minute EMOM’s

2 Rounds/EMOM

 

·    EMOM 1:

o  1st Min: Rowing

o  2nd Min: sit-ups

o  3rd Min: SDLHP’s

 

Rest 1 Minute

 

·    EMOM 2:

o  1st Min: Ski-Erg

o  2nd Min: Box Jumps (RX 30”/24”)

o  3rd Min: Dumb-bell Snatches (RX 22½/15 Kg)

 

Rest 1 Minute

 

·    EMOM 3:

o  1st Min: Assault Bike

o  2nd Min: Strict Pull-ups

o  3rd Min: Strict Ring Dips