Workout of the Day (WOD)

Monday 4/3/17

Now that the Open is over we will be back on our regular training schedule.  Do you know what that means? The first Wednesday of each month we will do a Hero WOD.  Yes these will be scaled for everyone.  We will always scale :-)

So which one will it be this Wednesday?

Strength:  Clean & Jerk:  3-5 sets of 1+2+1(Quality Quality Quality).  This means you perform 1 full Clean(squat clean, if you can't do a squat clean then do a power clean or progression that is right for you), after completing your Clean, you perform 2 Front Squats, then after your last Front Squat you perform 1 Jerk(split jerk or regular jerk).  Heaviest possible for the day without breaking or losing quality.

10 Minute AMRAP
10 Box Jumps/Step Ups (20/14)
10 KB Lunges (55/35, each leg = 1)
20 Wall Balls (20/14)

Today's Workout

Tomorrow's Workout