WODs for Wednesday, 5/24/17

Strength: Weighted Lunges, 3 sets, 10 steps per leg.  AHAP.   Choose from a “Push” Bodyweight Progression

MetCon: Partner Chipper: 100 double unders 60 power snatches 60 double unders 60 hand release pushups 60 double unders 60 toes to bar 60 double unders 60 STOH 60 double unders 60 kb swings 100 double unders *One person works at a time while the other person rest *Scale 2x singles for double unders

Bodyweight Bootcamp: 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 #6

KB WOD:

Met-con: KB Sumo Deadlift High Pull/Sprint Ladder: 15 minute cap

1 KB Sumo Deadlift High-Pull 70/55 100m Sprint 2 SDHP 100m Sprint 3 SDHP 100m Sprint …etc..

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