Wednesday

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Strength
Barbell Cycling
All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male Pounds - 135-155-185-155-135
Female Pounds - 95-105-125-105-95

WOD
"Meter Maid"
For Time:
200 Meter Run
27 Wallballs 20#/14#, 27 Box Jumps 24"/20"
200 Meter Run
21 Wallballs 20#/14#, 21 Box Jumps 24"/20"
200 Meter Run
15 Wallballs 20#/14#, 15 Box Jumps 24"/20"
200 Meter Run
9 Wallballs 20#/14#, 9 Box Jumps 24"/20"
200 Meter Run

Wednesday

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Strength
Barbell Cycling – Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

WOD
"Double Header"
Buy-In:
35/25 Calorie Assault Bike

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out:
35/25 Calorie Assault Bike

Wednesday

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Strength
Barbell Cycling
In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining:
Max Overhead Squats 135#/95#


WOD
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief"

1 Round of "The Chief":
3 Power Cleans 135#/95#
6 Pushups
9 Air Squats