WOD for Wednesday, 7/22/15

23
Jul

WOD for Wednesday, 7/22/15

Strength: Back Squat 3×5 Choose a “Carry” Bodyweight Progression

Met-Con: 30 Double Unders 12 Dumbbell Thrusters 200m Run 40 Double Unders 12 Dumbbell Thrusters 100m Run 50 Double Unders 12 Dumbbell Thrusters *12 minute Time Cap

Bodyweight Bootcamp: Met-con: Complete three, 5-minute rounds, spending one minute at each movement in each round. Take a one minute rest between rounds. Score is total reps. Jumping Alternating Lunges Hand Release Push-Ups Sit-ups Squat Thrusters 10m (33 feet) Shuttle Run (1 point for every 10 m)

Stretch: Full Body Stretching Series #4

KB Class WOD:

Strength:    3x Max Push-Ups Met-con:    100 single arm swings (each arm – partition as needed) 25 air squats 1:30 minute rest 50 one arm swings (same) 50 air Squats 1:30 minute rest 25 single arm swings (same) 100 air squats

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