WODs for Wednesday, 3/29/17


WODs for Wednesday, 3/29/17

Strength: Snatch Complex 2-2-2-2 1 Power Snatch 1 Hang Power Snatch 1 Snatch

Met-Con: “The Pulling Chief” Max rounds in three minutes of: 3 Power Cleans (135/95 lbs) 6 Pullups 9 Air Squats Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set – it’ll make tracking your results much easier.

Bodyweight Bootcamp: 5 x 3:00 AMRAPs of: 12 Box Jumps 24/20 9 Wall Balls 20/14 6 knees to elbows Rest 1:00 between 3:00 rds.

Stretch: Full Body Stretching Series #4


Strength: 2 Rounds KB Overhead Squat, 5/f reps Rest 1 minute Carries, 100 feet, Find something heavy in the gym and carry it (Atlas Stones, Sandbags, people, etc) Rest 1-2 minutes

Met-con: Repeat the following sequence for 200m 5x KB Clean (2×35/25) 5x KB Push jerk 5x KB Front squat 5x Double KB snatch Lunge 10 steps

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