WOD for Wednesday 3-19-14

March 19, 2014

After two decently hard days in a row, Wednesday is scheduled “down” or less intense.  If you are significantly sore, I’d highly suggest the following:

15-20 minutes of Zone 1/Medium/Break a Sweat pace row/bike/incline walk/easy jump rope; followed by 15-20 minutes of stretching and therapy rolling.  This 40 minutes is easily worth a full day of passive recovery (sitting around watching Family Feud etc etc).

if you aren’t sore,  I will have the agility ladders out.  Work on your single leg agility progressions

1- Hit every square forward, sideways lead leg, sideways trail leg.

2- Go 2 forward, 1 back.

3- Hop then single leg jump over a cone.

You can also work anything that’s been a problem, you can play with Olympic technique.  


Just dont come in, yak yak, 20 crunches, blablabla, 20 flutter kicks etc. Although even that is better than doing nothing active.

Open Athletes-  If you’re not sore, play with some of the higher end gymnastics pieces.  Muscle ups.  Bar Muscle Ups.  Pistols.  Burpees and thrusters and T2B are almost a guarantee, BUT you’ve worked them a lot.  S2O is likely, and you may want to work your push and/or split jerk.  Only 2 wods left till next year.



  1. I ❤ agility ladders. Did around 10 minutes on that this morning. Then did some sets of Push and Split Jerks from the blocks.
    6 mins on the airdyne and then a little rolling out.

  2. 1000m row, 1 mile run, 1 mile bike, 1 mile run, 1000m row – around 35 minutes not including transitions

    practiced stupid wallballs so I no longer call them stupid – not there yet

  3. 20 crunches
    20 flutter kicks

    • Bwahaha! I bet you have KILLER abs now

  4. I did Monday’s strength. FS = 4,080 lbs. (120×8, 130×8, 135×8, 125×8). Then did some agility ladder work.

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