WODs for Wednesday, 9/7/16


WODs for Wednesday, 9/7/16

Strength: Deadlift Dip Progression

Met-Con: 10 Minute AMRAP Unbroken Push Press 120m Shuttle Run (10,20,30) This is scored by the total number of Push Press reps you complete during the 10 minutes. For the reps to be considered unbroken the bar must be either: in motion, paused overhead, or resting on the shoulders.  Any deviation from those three points is considered a broken set.  Any time you set the bar down you will head out door and run the shuttle. You will run to the 10m line, turn around and run back to the start, then the 20m line and back to start and then the 30m line and back to start. One hand must touch the ground for each shuttle run.

Bodyweight Bootcamp: 15 minute timecap: 25 DU or 30 seconds of double under practice Sprint 50 meters out and back 50 DU or 1 minute of double under practice Sprint 100 meters out and back 75 DU or 90 seconds of double under practice Sprint 200 meters out and back Row for max calories

Stretch: Full Body Stretching Series #5

Kettlebell WOD: In teams of three, alternating complete rounds, complete five rounds each of: KB Dual Thrusters x 5 reps (can do alternating if there are not enough KB’s) Kettlebell Power Swings x 10 reps Double-Unders x 20 reps

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