WODs for Wednesday, 5/18/16

19
May

WODs for Wednesday, 5/18/16

Strength:

Shoulder Press Choose a “Pull” Bodyweight Progression. Pull-Up, Ring Row, or Muscle Up Transition Rest 1-2 minutes

Met-Con: 20 min Time Cap 800m Run 8 Stone to Shoulder 16 Burpees 600m Run 6 Stone to Shoulder 12 Burpees 400m Run 4 Stone to Shoulder 8 Burpees 200m Run 2 Stone to Shoulder 4 Burpees

Bodyweight Bootcamp: 5 rounds for time of: Run 200 m 25 Double Unders 20 Lunges 10 Push-ups 15 AbMat Sit-ups

Stretch: Full Body Stretching Series #4

KB WOD:

Heavy Dual Russian Kettlebell Swings – 4×8

Met-con:

Complete 3 rounds for time: 10 KB Swings – 2 pood/1.5pd 10 Squats with KB in rack position – right 25 yard One Arm Farmer Walk with KB in rack position – right 10 KB Swings – 2 pood/1.5pd 10 Squats with KB in rack position – left 25 yard One Arm Farmer Walk with KB in rack position – left *Rest 45 seconds between rounds

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