WODs for Monday, 4/3/17
Strength: Back Squat Handstand Hold or Handstand Push-ups
Met-Con: 3 Rounds: Pick your hell. Randomly choose which one you are doing.
AMRAP 4: 30, 10m Shuttle Sprints 25/15 Calorie Row AMRAP Calorie Bike —–Rest 2 minutes—–
AMRAP 4: 25/15 Calorie Row 25/15 Calorie Bike AMRAP 10m Shuttles in remaining time —–Rest 2 minutes—–
AMRAP 4: 25/15 Calorie Bike 30, 10 meter shuttles AMRAP Max calorie row —–Rest 2 minutes—–
Stretch: Full Body Stretching Series #3
KB WOD:
Strength:
2 Rounds KB Push Jerk, 5/5 reps Rest 1 minute Russian Step-Ups, 10 reps Rest 1-2 minutes
WOD:
Partner WOD! With a partner, complete 2 rounds for time of: 400m Run Max attempt at BURPEES 20 KB THRUSTERS
As a team, run the 400m together. When the team comes in, Partner A does as many burpees as possible while Partner B completes 20 thrusters. When partner B is finished with thrusters, the athletes switch exercises. The teams MUST remain together during every run. Post time and number of burpees completed.
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