WODs for Monday, 3/13/17

16
Mar

WODs for Monday, 3/13/17

Strength: Clean complex 3-3-3 Clean Front Squat Split Jerk

Met-Con: With a partner complete 50 thrusters 50 deadlifts 50 Overhead squats 50 push jerks 50 (back rack or front rack)lunges

*Every minute on the minute, both athletes must stop and perform 4 burpees before they continue through the chipper.

*Only one person may work at a time on barbell movements. Both athletes may do burpees at the same time.

Stretch: Full Body Stretching Series #6

KB WOD:

Strength: Dual KB Clean: 2×5

Met-con: 2 Rounds 200m run Then Farmer’s Walk, Dual KB’s in Rack position 50 feet 30 Sit-ups Then: Kettlebell complex 5R 5L, 3R 3L – use same weight for all three movements of the complex.  Try to move up in weight in the second round 1. Suitcase Deadlift 2. Single Arm Clean and Jerk

[gallery ids="114450,114449,114448,114447,114446,114445,114444,114443,114442,114441,114440,114439,114438,114437,114436,114435,114434,114433,114432,114431,114430,114429,114428,114427,114426,114425,114424,114502,114503,114504,114505,114506,114507,114508,114509,114510,114511,114512,114513,114514,114515,114516,114517,114518,114519,114520,114521,114522,114523,114524,114525,114526,114527,114528,114529,114530,114531,114532,114533,114534,114535,114536,114537,114538,114539,114540,114541,114542,114543,114544,114545,114546,114547,114548,114549,114550,114551,114552,114553,114554,114555,114556,114557,114558,114559,114560,114561,114562,114563,114564,114565,114566,114567,114568,114569,114570,114571,114572,114573,114574,114575,114576,114577,114578,114579,114501"]]]>