WODs for Wednesday, 10/5/16

6
Oct

WODs for Wednesday, 10/5/16

Strength: Back Squat (10 second Eccentric Squat)    1-1-1-1-1 Choose a “Pull” Bodyweight Progression.

Met-Con: 4 rounds (20 minute time cap): Sprint 200m Farmers carry 100m (55/35lb kbs) 15 double kb deadlifts 15 push-ups (or ring pushups)

Bodyweight Bootcamp:

6 Rounds: Run 200 meters 12 Walking Lunges (R+L=1) 9 Pull-Ups 6 Burpees

Stretch: Full Body Stretching Series #3

KB WOD:

Amrap 3 minutes 10 One Arm Swings – 5L/5R 10 Lunges 5L/5R Rest 1 minute Amrap 3 Minutes 5 Burpees 10 1/2 Rotation Switch Rest 1 minute Amrap 3 minutes 3 Slam Ball 10 Hand Release Swings Rest 1 minute Amrap 3 minutes 5 Wall Ball 10 Power Swings

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