WODs for Monday, 3/28/16


WODs for Monday, 3/28/16

Deadlift Choose from a “Push” Bodyweight Progression Push-Up, Dip, Handstand hold/push-up

Met-Con: Fast Helen 3 Rounds for Time 400m Run ?? Kettlebell Swings ? Pull ups

Run 400m as fast as you can.  The time of your run = the number of the KB Swings and Pull ups.  If the run time = 1:13, the first 2 numbers = your KB Swings and the 3rd number = your Pull ups.  So 1:13 would be 11 Swings and 3 Pull ups; 2:59 would be 25 swings and 9 Pull ups.  (If time is 3:00, then it would be 30 Swings and 10 Pull ups).

Rest 1-2 minutes between rounds so you will start the next round on :00.

Stretch: Full Body Stretching Series #2


3 Second Pause Kettlebell Goblet Squat: 5×3


10 Minute AMRAP:

3x Dual KB Thrusters 6x Dual KB Swing 9x Push-Ups

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