WODs for Monday, 7/18/16

20
Jul

WODs for Monday, 7/18/16

Strength: Back Squat Dips

Met-Con: 5 Rounds: 5 Bear Complexes Power Clean Front Squat Push Press Back Squat Push Press 30 Double Unders Rest 1 Minute

Stretch: Full Body Stretching Series #4

KB WOD:

Teams of Two do the following:    (note: each teammate starts on opposing movements, switch as noted for each 5 minute series. Teams may start at any station, but may be adjusted by the coaches as required to spread the class out. Score = total reps across all stations)         

In 5 mins, do as many double unders and do as many Goblet Squats as possible     (switch when person doing double unders messes up/misses twice; if you can’t do doubles, then do singles – 4 singles = 1 double)              Rest 2 mins and transition     In 5 mins, do as many situps and as many Alternating KB Snatches as possible     (switch up when person doing overhead squats has to rest)              Rest 2 mins and transition     In 5 mins, do as many rope climbs and as many pushups as possible  (switch after each rope climb)              Rest 2 mins and transition     In 5 mins, do as many pullups and as many KB Dual thrusters as possible – scale as needed     (switch when person doing thrusters needs to rest)

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KB WOD:

Teams of Two do the following: (note: each teammate starts on opposing movements, switch as noted for each 5 minute series. Teams may start at any station, but may be adjusted by the coaches as required to spread the class out. Score = total reps across all stations) In 5 mins, do as many double unders and do as many Goblet Squats as possible (switch when person doing double unders messes up/misses twice; if you can’t do doubles, then do singles – 4 singles = 1 double)

Rest 2 mins and transition In 5 mins, do as many situps and as many Alternating KB Snatches as possible (switch up when person doing overhead squats has to rest)

Rest 2 mins and transition In 5 mins, do as many rope climbs and as many pushups as possible (switch after each rope climb)

Rest 2 mins and transition In 5 mins, do as many pullups and as many KB Dual thrusters as possible – scale as needed (switch when person doing thrusters needs to rest)

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