WODs for Wednesday, 4/19/17

20
Apr

WODs for Wednesday, 4/19/17

Strength: Strength: Back Squat Handstand Hold or Handstand Push-ups

Met-Con: 16 minute alternating EMOM 1) 25 DU + 5 overhead squats 2) 10 GHD Sit Ups

Bodyweight Bootcamp: 4 Rounds: 1:00 Row for Calories 1:00 Pull-Ups 1:00 Burpees 1:00 Rest

Stretch: Full Body Stretching Series #1

KB WOD:

Skill:  Windmill

Met-Con:

1.2.3.4.5.4.3.2.1 Up the ladder down the ladder. 3 Movements Dual KB Clean from the ground Dual KB Front squat Dual KB Push jerk

Start the ladder. set 1, 1 rep. You will do 1 rep of each movement. 1 clean,squat,push jerk. Set 2, 2 reps. You will do 2 reps of each movement. 2 cleans then 2 squats finish with 2 push jerk. Set 3, 3 reps. 3clean 3squat 3push jerk. Continue up the ladder and same method down.

then:

Tabata Hollow Rocks

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