WODs for Tuesday, 12/13/16

15
Dec

WODs for Tuesday, 12/13/16

Strength: Clean Complex 2-2-2-2 Hang Clean Front Squat Shoulder to Overhead Rest 1-2 minutes between sets

Met-Con: 4 ROUNDS OF: 30 seconds Max Pushups 60 seconds Max Front Rack Kettlebell Lunges (1KB) – Rds 1 & 3 Right arm; Rds 2&4 left arm 60 seconds Max Kettlebell snatches – Rds 1 & 3 Left arm; Rds 2&4 Right arm 60 seconds Single Unders or Double Unders Rest 30 seconds

General Fitness: Choose a weight that you can move well. Performance: Rx:  55/35; Pack:  35/25 Competitor: 70/55

Stretch: Full Body Stretching Series #6

KB WOD:

30-20-10 KB Snatches (45/30) Abmat Situps Rest 2 Minutes 24-16-8 KB Dual Arm C&Js (45/30) Box Jumps (24″/20″) Rest 2 Minutes 18-12-6 KB Single Arm Thrusters (45/30) Pullups/Ring Rows

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