Wednesday WOD – 060816

WCCF Kids

WCCF Kids who completed Murph!

Summer Programs for your Kids!

High School Strength & Conditioning

Lil Beasts Summer Program: Session 1, Session 2

WORKOUT OF THE DAY

Fitness
1. Hang Snatch: 5×2, add 5-10lbs to last week’s top triple

2. 2 Rounds for time:
200m Run
0:30 Rest
200m Run
0:30 Rest
100m Run
0:15 Rest
100m Run
0:15 Rest
200m Run
Rest 4 minutes between rounds.

Performance
WEIGHTLIFTING
1. Hang Snatch: 5×2, add 5-10lbs to last week’s top triple
2. Clean from Blocks(just above knee) 70%x3, 75%x2, 80%x2x3
3. Jerk: 4×2, add 5-10lbs to last week’s top triple

ENGINE
2 Rounds for time:
200m Run
0:30 Rest
200m Run
0:30 Rest
100m Run
0:15 Rest
100m Run
0:15 Rest
200m Run
Rest 4 minutes between rounds.

GYMNASTICS
6 minutes practicing freestanding handstand