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)

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