WODs for Monday, 5/15/17

18
May

WODs for Monday, 5/15/17

Strength: Back Squat (10 second Eccentric Squat)  

1-1-1-1-1 approximately 70% of max Choose a “Carry” Bodyweight Progression

Met-Con: 10-9-8-7-6-5-4-3-2-1 db/kb GTOH –> the reps are per arm or people can choose to do dual and do the 10 reps at the same time Burpees

Stretch: Full Body Stretching Series #3

KB WOD:

Skill: Chest to Bar Pull-Up – strict pull-up, can use band assistance.  Focus on engaging the lats. Met-Con: Grab a partner! As a team complete as many reps as possible (AMRAP) in 20 minutes: 5 burpee box jumps (24/20″) 10 sumo deadlift high-pulls (2/1.5 pood KB) One partner works on the AMRAP, while the other runs or rows 250 meters. Once the partner running or rowing finishes, he/she switches places with their partner and picks up where they left off in the AMRAP.

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