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 thoughts on “Wednesday Workout: Skill and Strength v4

  1. L2 PP@100#, 5 T2B & 5-20″ Box Jumps/rd

  2. S2OH: 7 @ 85#, 3 @ 95#, 5 T2B, 5 24″ box jumps

  3. PP: @40#, 5 v-ups, 515″ box jumps

  4. S2O: 155# x 10
    T2B: 7 x 10
    BJ: 5 @ 36″ x 10

  5. 95#
    7 t2b
    5 @ 24″ box

  6. 135#
    7 t2b, 5 @ 30″

  7. @ 115
    8 T2B
    4 Bx @ 30″

  8. 135×5,155×5
    7/5 9@39″,1@42″

  9. WOD- @ 65#

  10. 85#
    7 V-Ups
    5 box jumps @ 30″

  11. 105#, 5-6 t2b, 3-4 box jumps @ 30″- 33″

  12. lauren connor June 5, 2014 — 9:09 am

    75#
    6 T2B
    5 @ 30″

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