WODs for Wednesday, 4/20/16

23
Apr

WODs for Wednesday, 4/20/16

Strength: Snatch 10 minute EMOM Start with 70% of max and try to build as you go Snatch Grip Deadlift Hang Snatch Shrug Hang Power Snatch 2 Overhead Squats Met-Con: Partner WOD for Time One person working at a time (except for Runs) 400m Run 100 Slam Balls 100 Push ups 200m Run 50 Pull Ups 50 Dips 100m Partner Carry (switch at 50m) 30 Cleans 30 Handstand Push ups 200m Run (Relay Style) Bodyweight Bootcamp: Partner: One person working at a time (except for Runs) 400m Run 100 Slam Balls 100 Push ups 200m Run 50 Pull Ups 50 Dips 100m Partner Carry (switch at 50m) 30 Walking Lunges (R+L = 1) 30 Handstand Push ups 200m Run (Relay Style) Stretch: Full Body Stretching Series #1

KB WOD: 20 minute Timecap

Each team must accumulate:      200 double unders 75 Kettlebell swings 70#/55# 50 KB Deadlift high pulls 70/55 50 burpees One partner can be accumulating reps. The other partner must run 200m, then they trade spots and the other partner picks up where the first partner left off. This will continue until the team has accumulated all of their reps for each exercise. Post team time.  For each exercise, post the number of reps you completed.

 

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