WODs for Wednesday, 12/16/15

17
Dec

WODs for Wednesday, 12/16/15

Strength: Snatch 10 minute EMOM: 3 Snatch Deadlifts to just above the knee 2 Hang Snatch High Pull 1 Snatch from the floor

Met-Con: Partner Workout 50 Alternating Box Jumps, 25 each 25 In Unison Burpees 50 KB Swings (25 each), 25 each 50 Med Ball Sit-ups, 25 each 100 m Leap Frog 50 Alternating Power Cleans 25 each- each partner has a bar.

Bodyweight Bootcamp: 10, 1-minute rounds of: 3 Pull-Ups 60 meter shuttle sprint Max reps burpee in remaining time.  Score is total # of burpees. 30 seconds rest after each round.

Stretch: Full Body Stretching Series #4

KB WOD:

1 working while 1 holding isometric hold.

Partners switch when the partner doing the isometric hold stops.

100 Figure 8 / Static squat 100 Russian Swings / Plank 100 Goblet Squats) / Hang on bar, activated shoulder 50 Snatch/ Handstand hold against wall 50 Burpees / Superman

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