WODs for Wednesday, 5/4/16


WODs for Wednesday, 5/4/16

Strength: 10 Minute EMOM 3 Hang Cleans

Met-Con: Partner Workout!! 6 Minute AMRAP -1 Round of Cindy -Power Clean Rest 1 6 Minute AMRAP -1 Round of Cindy -Kettlebell Snatch Rest 1 6 Minute AMRAP -1 Round of Cindy -Russian Swings

One partner begins with a round of “cindy”.  While it is being performed, the other partner completes as many power cleans  as possible.  When a round of “cindy” is complete, the partners switch.  This pattern continues for the subsequent amraps.  “Cindy” continues into the next amrap wherever she left off with the same partner.  Each BB and KB rep equals one point.  Every full round of “cindy” equals 10 points.

Bodyweight Bootcamp: For 3 cycles:  AMRAP in 5 mins of:  Shuttle Run, 120 meters (20ft, 40ft, 60ft) 12 Slamballs 8 Push-Ups Rest 1 minute after each cycle.  Pick up where you left off each cycle.

Stretch: Full Body Stretching Series #2


600M row 10 KB Dual Military Presses 500M row 8 KB Dual Military Presses 400M row 6 KB Dual Military Presses 300M  row 4 KB Dual Military Presses 200 M Row 2 KB Dual  Military Presses

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