WODs for Wednesday, 5/3/17

4
May

WODs for Wednesday, 5/3/17

Strength: Back Squat (10 second Eccentric Squat)   1-1-1-1-1 approximately 70% of max Try to go up by 5-10lbs from last time Rest 1 minute. Choose a “Pull” Bodyweight Progression. Pull-Up, Ring Row, or Muscle Up Transition Rest 1-2 minutes

Met-Con: 5 Rounds: 10 SDHP 10 KBS 10 Weighted Step-Ups

Bodyweight Bootcamp: 6 Rounds: Run 200 meters 12 Walking Lunges (R+L=1) 9 Pull-Ups 6 Burpees

Stretch: Full Body Stretching Series #3

KB WOD:

4×8 Exercise: Hot Potato      3 Rounds:      15 KB SDHP 70/55 30 Mountain Climbers – 2 count 15 Slam Ball

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