WODs for Monday, 4/17/17

20
Apr

WODs for Monday, 4/17/17

Strength: Deadlift Handstand Hold or Handstand Push-ups

Met-Con: 3 rounds of 45 secs on 45 secs off for max reps at each station 1) OH plate lunges 2) Bike for calories (or row if not enough bikes) 3) burpee pullups 4) single leg jump switches on box 5) Plate GTOH 6) rest

Stretch: Full Body Stretching Series #5

KB WOD: Met-Con:  20 minute timecap May 5, 1862 “El Día de la Batalla de Puebla”

35 Box jump, 24 inch box 35 Jumping pull-ups 35 Kettlebell swings, 1 pood Walking Lunge, 55 steps 35 Knees to elbows 35 Push press, 45 pounds 35 Back extensions 35 Wall ball shots, 20 pound ball 35 Burpees 35 Double unders

Run 1862 ft (567.5 m) with a medicine ball (cannon ball)

Partner WOD: can be broken up however team decides for every break/switch partner has to: do 2 burpees

[gallery ids="116091,116092,116093,116094,116095,116096,116097,116098,116099,116100,116101,116102,116103,116104,116105,116106,116107,116108,116109,116110,116111,116112,116113,116114,116115,116116,116117,116118,116119,116120,116121,116122,116123,116124,116126,116128,116130,116132,116134,116136,116138,116140,116142,116144,116146,116148,116150,116152,116154,116156,116158,116160,116162,116164,116166,116168,116170,116172,116174,116176,116178,116180,116182,116184,116186,116188,116190,116192,116193,116195"]]]>