Wednesday Workout: Skill and Strength v4

Remember: Bring A Friend Day is Tomorrow (Thursday) and we will have an awesome partner WOD!

This Friday is the Potluck-Style BBQ and Hangout at the gym too!

WOD

Level 1

On The Minute (OTM) For 16 Minutes

  • Even Minutes: Dumbbell Push Press x 5
  • Odd Minutes: V-Up x 5-8, Box Jump (18/12) x 3-5

Level 2

OTM For 20 Minutes:

  • Even Minutes: Shoulder to Overhead (115+/85+) x 5
  • Odd Minutes: Toe to Bar x 5-7, Box Jump (30+/24+) x 3-5

Record S2O weight, T2B Reps, and Box Jump reps.

*Notes: You perform the work at the top of the minute and then rest for the remainder of the minute.  For example, if doing Level 2: at “3-2-1 Go” you will do 5 Shoulder to Overhead (push jerk, push press, etc.), then rest until the top of the next minute, where you will then do 5-8 unbroken Toes to Bar and 3-5 tall Box Jumps.  These numbers are guidelines, but you should have at least 15 seconds of rest or transition time each minute.  The ‘+’ means go heavier on S2O or higher on box jump if you can.

13 Comments on “Wednesday Workout: Skill and Strength v4

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