WODs for Wednesday, 10/21/15

22
Oct

WODs for Wednesday, 10/21/15

Strength: Shoulder Press 3×5 Choice of a “Hinge” Bodyweight Progression

Met-Con: Four Sets of: AMRAP 3 minutes 3 Pull-ups 6 Burpees 9 KB Swings —rest 90 seconds between sets—

Bodyweight Bootcamp:

Met-con: As many rounds as possible in 15 mins of: Jump rope running, 100 meters 10 meters Walking Lunges holding a med ball 10 med ball thrusters 10 meters Walking Lunges holding a med ball 10 med ball sit-ups

Stretch: Full Body Stretching Series #3

KB WOD:

Skill: Arm Bar Stretch

Met-Con: 5 rounds 15x 1-arm KB swing (55/35) 10/10x KB Shoulder to Overhead 5x Burpees

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