WODs for Wednesday, 3/30/16

31
Mar

WODs for Wednesday, 3/30/16

Strength: Back Squat Choose from a “Push” Bodyweight Progression

Met-Con: Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1- Row 200m (men)/150m (women) Minute 2 – 15 Kettlebell Swings Minute 3 – 10 Thrusters Minute 4 – 4-6 Strict Pull-Ups

Bodyweight Bootcamp: Met-con: 12 minutes start clock… complete 400 meter run then amrap in time remaining of: 6 burpees 9 squats 12  mountain climbers (r+l = 1) then, at 12 minute mark: Run 400 meters

Stretch: Full Body Stretching Series #4

KB WOD:

TEAM THURSDAY: Two-Face 15-12-9

Workout A Burpees Box Jumps 24/20  KB Swings 55/35 200 M Run

Workout B Pull Ups KB Deadlift KB Push Press 35/25 (reps are completed on each arm) 200 M Run

Partners: One team member completes 15 of each exercise in Workout A while the other partner completes 15 of each exercise in Workout B.    Then team runs the 200 M

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