WODs for Wednesday, 12/23/15

24
Dec

WODs for Wednesday, 12/23/15

Strength: Deadlift Choose from a “Push” Bodyweight Progression

Met-Con: Complete 3 Cycles of: 4 minutes to complete 400 m Run + 10 Burpees, then as many dumbbell thrusters as possible in the remaining time. Score is total thrusters per cycle.  Rest 2 minutes between cycles.

Bodyweight Bootcamp: 400m run 20 Wall Balls 20 Jumping Pull-Ups 20 Hand Release Push-Ups 200m Row 20 Hand Release Push-Ups 20 Jumping Pull-Ups 20 Wall Balls 400m Run

Stretch: Full Body Stretching Series #5

KB WOD:

1 Thruster L & R
2  Pull Ups
3 Burpees
4 Box Jumps
5 Goblets
6 Snatch split 3/3
7 Slam Ball
8 Push Press split 4/4
9 Cal Row
10 Walking Lunges 5/5
11 KB Taters
12 Wall balls
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