WODs for Wednesday, 6/15/16
Strength: Bench Press 3×5 Choose a “Carry” Bodyweight Progression
Met-Con: For Time: 100 Kettlebell Swings EMOM 5 Burpees
The workout will begin with KB swings then EMOM from there on you will do 5 burpees until you complete the WOD.
Bodyweight Bootcamp: a) EMOM for 6 min 10 Slam Ball 5 Burpees b)EMOM for 6 minutes 10 Air Squats 15 Sit-ups c)EMOM for 6 minutes 5 Hand Release Push-Ups 5 Pull-Ups
Stretch: Full Body Stretching Series #2
KB WOD:
KB Strong Cycle 4 minute Snatch Test: Should be heavy. One switch during the time period. The bell cannot touch the ground, the opposite hand except for the switch and cannot be supported in anyway except overhead. A no rep would be an incomplete lockout at the top. Met-con: Dual KB SDHP Push-Ups 10-2 (10 SDHP, 2 Push-Ups) 8-4 (8 SDHP, 4 Push-Ups) 6-6 (6 SDHP, 6 Push-Ups) 4-8 (4 SDHP, 8 Push-Ups) 2-10 (2 SDHP, 10 Push-Ups)
[gallery ids="99877,99878,99879,99880,99881,99882,99883,99884,99885,99886,99887,99888,99889,99890,99891,99892,99893,99894,99895,99896,99897,99898,99899,99900,99901,99902,99903,99904,99905,99906,99907,99908,99909,99910,99911,99912,99913,99914,99915,99916,99917,99918,99919"]]]>