WODs for Wednesday, 10/19/16

21
Oct

WODs for Wednesday, 10/19/16

Strength: Deadlift 5-3-2   Choose a “Pull” Bodyweight Progression.

Met-Con: 3 rounds: Buy in- 30 DU or 45 seconds of double under practice then:  3 rounds of:  5 Handstand push-ups 10 jumping air squats 15 Sit-ups 1 rope climb after each round Buy out-30 DU or 45 seconds of double under practice

Bodyweight Bootcamp: “Ass & Abs Annie” 50-40-30-20-10 Double Unders or 3:1 singles Walking Lunges R+L=2 Sit-ups

Stretch: Full Body Stretching Series #5

KB WOD:

Figure 8’s 20 Minute AMRAP 8/8 Pistols 10 Swing Release @ 55/35 12 Hand Release Push-ups

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