WODs for Wednesday, 2/15/17

16
Feb

WODs for Wednesday, 2/15/17

Strength: Bear Complex 3-3-3    Power clean Front Squat Push Press Back Squat Push Press

Met-Con: 15 min AMRAP 400m run 9 pull ups 12 dips 15 KB swings

Bodyweight Bootcamp: “Earn Your Situps” 12 minute AMRAP 4 Rounds: 5, 10 meter shuttle runs 10 Air Squats

PART 2: Then with the remaining time: AMRAP: 150 meter row 15 Plate Sit-ups (45/25) Score = Situps completed

Stretch: Full Body Stretching Series #4

KB WOD:

Strength: TGU 2-2-2-2

Met-con: 10-8-6-4-2

Power Swing Dips Weighted step-ups (can use KB’s or DB’s as needed)

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