WODs for Thursday, 2/23/17

24
Feb

WODs for Thursday, 2/23/17

Strength: Weighted Lunges, 3 sets, 10 steps per leg.  AHAP.  Choose a “Pull” Bodyweight Progression.

Met-Con: 2 sets of 7min AMRAP #1- 30 DU or 40 seconds of double under practice 20 sec handstand hold 10 wall ball

#2 200m run 1 rope climb

Stretch: Full Body Stretching Series #6

KB WOD:

Strength: 2×5 Dual KB front squat or goblet squat

Deck of Cards For Time: Each suit of cards has been designated a movement: # of reps per exercise is the face value of the card.  Face cards are “10” 1.Clubs – Russian Swings 2. Spades – Mountain Climbers – 4 count 3. Hearts – Jumping Lunges 4. Diamonds – Sit ups 5. Aces – 200 meter run or 250 meter row

Jokers – 50 feet wheelbarrow – partner up.

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