WODs for Wednesday, 12/30/15

31
Dec

WODs for Wednesday, 12/30/15

Strength: Clean 10 minute EMOM:    1 Hang Power Clean 2 Clean 1 Shoulder to Overhead

Met-Con:   3 Minutes to complete: Run 400 meters ME Sledgehammer Strikes Rest 1 minute 3 Minutes to complete: Run 400 meters ME Goblet Squats Rest 1 minute 3 Minutes to complete: Run 400 meters ME Push Press

Bodyweight Bootcamp:

Met-con: A) Shuttle Sprints x 10m. 4 x 1 minute max reps. Rest 1 minute between sets. Record only slowest time. (every 10m is a rep. 1-hand touch on the ground) B) 30-20-10 Ground to Overhead with a plate Sit-ups Row 300 meters after each round.

Stretch: Full Body Stretching Series #6

KB WOD:

Met-con: Partner workout. Only 1 person working at a time.  Reps must be split evenly amongst partners 1 person runs at a time for the 200m runs, Both run together on the 400m For Time: 200 Jump Rope (Singles)s 2-200 m Runs 50 Push-up (hand release)s 2-200 m Runs 50 Toes-to-Bars 2-200 m Runs 50 Kettlebell Swings 55/35 2-200 m Runs 200 Sit-ups Run 400 meters

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