WODs for Wednesday, 7/27/16


WODs for Wednesday, 7/27/16

Strength: Clean 10 minute EMOM:  1 Hang Power Clean 2 Clean 1 Shoulder to Overhead

Met-Con: 3 rounds of a 5 Minute Clock: 0-2 minutes: 400/300 Meter Row then Max Double Unders in remaining time  2-3 minute: Burpees 3-4 minute: Sit Ups 4-5 minute: Deadlift (185/135) Rest 1 Minute

Bodyweight Bootcamp: 4 Rounds: In 3 Minutes: Run 400 meters 5 Burpees Then in time remaining, do as many sit-ups as possible. Rest 1 minute between rounds. Score is total sit-ups

Stretch: Full Body Stretching Series #1


Grab a partner!

As a team complete as many reps as possible (AMRAP) in 20 minutes:

5 burpee box jumps (24/20″)

10 sumo deadlift high-pulls (2/1.5 pood KB)

One partner works on the AMRAP, while the other runs 200 or rows 250 meters. Once the partner running or rowing finishes, he/she switches places with their partner and picks up where they left off in the AMRAP.

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