WODs for Monday, 5/22/17

23
May

WODs for Monday, 5/22/17

Strength: Bench Press 3×5   Choice of a “Hinge” Bodyweight Progression

Met-Con: 3 rounds of:  5 Shoulder Press 8 Burpees Rest 1 minute 3 Rounds of: 5 Push Press 16 Box Jumps Rest 1 minute 3 Rounds of: 5 Push Jerks 24 Air Squats

*Same weight for all presses

Stretch: Full Body Stretching Series #4

KB WOD:

Strength: KB Thrusters

3×3

Met-con:

As many rounds as possible in 15 minutes: 20 One armed kettlebell swings** -10 right, 10 left- (Advanced: 55lb, Intermediate*: 35lb, Novice: 25lb) 10 ring dips (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 reps with a band) 15 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/10ft, Novice: 10lb/8ft)

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