Monday was a “slog” and Tuesday was a work/rest intensity burner, so for Wednesday’s program we spend a little time slowing down a bit with a few pre-hab/recovery based movements “for quality” — and then incorporate a lifting complex with slightly lower intensity conditioning.

The lifting will get heavier as we progress through the week, and then will take a turn on Saturday for our beloved Sweaty Saturday Special!

WOD For 04-24-19:

2 Rounds For Quality (NOT For Time):

6 DB or KB Turkish Get-ups @ pick load

12 Single DB or KB Overhead Walking Lunges @ pick load

400m Run

Pick weights that keep you in good positions — this is for QUALITY and not speed or loading.


Alternating EMOM For 7 Rounds (14 Minutes):


Power Snatch + Hang Power Snatch + Overhead Squat


7 Wall Balls @ 20/14 lbs to 10/9 ft

7 Burpees to Jump Touch Target @ 6 in above your max reach

Climb in weight for the snatch complex only as your technique allows — and if you arrive at a weight that feels good for crisp, snappy reps then stay there and repeat for multiple rounds.