WODs for Thursday, 9/22/16


WODs for Thursday, 9/22/16


Shoulder Press Dips

Met-Con: In teams of two, alternate tasks (ABA, bab, ABA, bab…) to complete as many rounds and reps as possible in 15 minutes of: 10 Plate Ground to Overhead 10 Chest-to-Bar Pull-Ups 200 Meter Sprint

Stretch: Full Body Stretching Series #2


Teams of 2 will complete: 2013 Meter Run (alternate every 200 meters, last 413 meters has to be done as a team) Then, both partners must complete each round individually…. For example, partner A completes 10 Wall Ball, then partner B completes 10 Wall Ball, partner A, 9 Pull-Ups, Partner B, 9 Pull-ups….down to 1.

10 Wall Ball 9 Pull-Ups 8 Push Up to lateral plank (complete push-up, at top of push-up while maintaining plank position, step to the right, complete push-up, step to the left, etc… 7 KB Single Arm Russian Swing (ea arm) 6 Jumping Lunges, (ea leg) 5 Inverted Burpees 4 KB Get Ups (the sit-up portion of the TGU) 3 KB Clusters (ea side) 2 KB Turkish Get-ups (total, 1 per side) 1 50m KB Swing and walk – http://www.thestudioextremetraining.com/video/5/Walking-Kettlebell-Swing-Forward-Videos-Michael-Scaccia/

Then, 2014 Meter Row (200 Each last 414 meters has to be done as a team)

[gallery ids="105390,105391,105392,105393,105394,105395,105396,105397,105398,105399,105400,105401,105402,105403,105404,105405,105406,105407,105408,105409,105410,105411,105412,105413,105414,105415,105416,105417,105418,105419,105420,105421,105422,105423,105424,105425,105426,105427,105428,105429,105430,105431,105432,105433,105434,105435,105436,105437,105438,105439,105440,105441,105442,105443,105444,105445,105446,105447,105448,105449,105450,105451,105452,105453,105454,105455,105456,105457,105458,105459,105460,105461,105462,105463,105464,105465,105466,105467,105468,105469,105470,105471,105472,105473,105474,105475,105476,105477,105478,105479"]]]>