WODs for Wednesday, 12/9/15
Strength: 2 Back Squats EMOM for 10 minutes
Met-con: “Filthy Fifties” 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 50 Hip extensions 50 Wall ball shots 50 Burpees 50 Double unders
Bodyweight Bootcamp: “Filthy Fifties” Bodyweight 50 Box jumps 50 Jumping pull-ups 50 meter bear crawl Walking Lunge, 50 steps 50 Sit-ups 50 Plank Ladders 50 Hip extensions 50 Air Squats 50 Burpees 50 Double unders
Stretch: Full Body Stretching Series #3
KB WOD:
Strength:
Kettlebell complex: 3×5 R/L Kettlebell Clean Kettlebell High Pull Kettlebell Snatch Kettlebell Overhead Squat
Met-con:
For time Row 750 meters 21x Swing Release(55/35) 21x Wall Ball (20/14) Row 500m 15x Swing Release 15x Wall ball Row 250m 9x Swing Release 9x Wall Ball
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