WODs for Wednesday, 8/12/15

14
Aug

WODs for Wednesday, 8/12/15

Strength: Bench Press 3×5 Choice of a “Squat” Bodyweight Progression

Met-Con: Partner:  80 Kettlebell swings 200 meter Partner Carry 80 Goblet Squats 200 meter Partner Carry 80 Box Jump Overs (split evenly amongst partners)

Bodyweight Bootcamp:

Met-con: Start with Tabata Row to 1000 meters:  then: As many rounds as possible in 8 minutes of: 80 feet Broad Jump (count number of jumps it takes to cover the distance) Push-Ups Sit-ups Count the number of repetitions it takes to cover the distance, then do the same number of push-ups and then the same number of sit-ups. That constitutes one ’round’.

Stretch: Full Body Stretching Series #6

KB WOD:

Strength:    

Increase in weight as reps get lower…. 10 x KB clean to front squat to press, R/L Rest 2 minutes 8 x KB clean to front squat to press, R/L Rest 2 minutes 6 x KB clean to front squat to press, R/L

Met-con: 10 x Ring Rows – as low to floor as possible. 30 x Russian swings, 55/35 8 x Ring Rows 20 x Power Swings, 55/35 6 x Ring Rows 10 x American swings

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