WEDNESDAY

Wednesday’s wod is high volume. We are capping at 30 Minutes. It is programmed on the heavier side. The reps are meant to be performed as deliberate, high effort singles, while concentrating on technique every rep. The flow is as follows: It starts with assault bike. If we have more athletes than bikes we will stagger the start by 5 or 6 minutes or take volunteers to ski, row, or bike erg. However, assault bike is prescribed. After the bike, it will be 10 squat cleans, 50 pushups, 50 situps. Then 8 squat cleans, 40 Pushups, 40 situps, etc.

Scaling pushups to a bar in the rig is advised if you don’t have solid pushups. If you do have solid pushups but are limited by your endurance, scale pushups to 25-20-15-10-5

STRENGTH

Squat Clean

10 Minutes to dial in form and/or work up to heavy single

METCON

“Assault and Battery”

OPEN

50/40 Cal Assault Bike

10-8-6-4-2

Squat Clean 155/105

50-40-30-20-10

Pushups

AbMat Situps

Performance:135/95

Fitness Strength: 115/80

Fitness Speed: 95/65