Wednesday WOD 12/5/2018

Outcast CrossFit – CrossFit

Warm-up (No Measure)

AB 10 cals

Ski erg 100m

12 Tabata rds

5 burpees

20 double unders

10 lunges

5 Slam balls

20 sec

Jumping jacks

Childs pose

Spider man stretch

Samson stretch

Knuckle drags

Side lunge


30 seconds

Wall stretch

Ankle stretch

Couch stretch

Pigeon Pose

Wrist stretch

Hang from bar


5 Tabata rds

Hollow body rocks


Hang power clean

Drive hips back

Keep shins vertical

Stand tall and back

Keep arms long until full extension

Elbows high and outside

Quick elbows in to front rack position

Push press

Keep weight on heels

Slight dip

Knee’s out stand tall

Make sure hips extend to drive bar off shoulders

Punch hard and get head through


Hang Power Clean (4×3 IWES)

Push Press (4×3 IWES)


3 20’s (Time)

3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

Cool down

Air dyne 3 min

FR- Low back /quads

LB- shoulders

Categories: WOD

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