CrossFit Workout of the Day – Wednesday 14th April

Performance

WOD 1

OH Squat

1 x 6 @40%

1 x 6 @45%

1 x 6 @50%

1 x 6 @55%

1 x 6 @55% 

Note: Do a couple of warm up sets before starting the first set. Each set wants to be performed unbroken so rest as necessary.

WOD 2

EMOM20

1. 20/15 Wall Balls @9/7
2. 15/12 Burpees
3. 12/8 Strict Pull Ups
4. 60 DU

Note: Skipping is essentially a recovery minute. The DU shouldn’t take you longer than 30-40s to complete so scale if needed.

Fitness

WOD 1

OH Squat

5 x 6 @moderate weight 

Note: Do a couple of warm up sets before starting the first set. Each set wants to be performed unbroken so rest as necessary.

WOD 2

EMOM20

1. 20/15 Wall Balls @7/5
2. 12/10 Burpees
3. 15/12 Ring Rows
4. 60 SU

Note: Skipping is essentially a recovery minute. The SU shouldn’t take you longer than 30-40s to complete so scale if needed.