WODs for Wednesday, 12/28/16

29
Dec

WODs for Wednesday, 12/28/16

Strength: Back Squat Handstand Hold or Handstand Push-ups

Met-Con: Between each round: 50 Du or 1 minute of double under practice 10 Abmat sit-ups (with wall ball thrown at the wall, heavy) 800 m run 10 Abmat sit-ups (with wall ball thrown at the wall, heavy) 300 m row 10 Abmat sit-ups (with wall ball thrown at the wall, heavy) 20 burpees 10 Abmat sit-ups (with wall ball thrown at the wall, heavy) 10 Box Jumps 24/20; 20/18 10 Abmat sit-ups (with wall ball thrown at the wall, heavy)

Bodyweight Bootcamp: 3 rounds for time of: 200 m Run 20 Walking Lunges 15 Sit-up (medicine ball) 10 Push-up (hand release)s 250 m Row

Stretch: Full Body Stretching Series #3

KB WOD:

2×5 Try to increase by 5-10 lbs from previous squat day      Met-con: 3 rounds 21x KB sumo deadlift high pull 25m Overhead KB walk, right 10x Burpees 25m Overhead KB Walk, left

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