WODs for Wednesday, 8/19/15

20
Aug

WODs for Wednesday, 8/19/15

Strength: Sumo Deadlift – 3×5 Choose a “Pull” Bodyweight Progression

Met-Con: For max burpees: 10 minute time cap: 6 Rounds of Cindy Run 400 meters Max Reps burpees

Bodyweight Bootcamp:

Met-con: 10 Pull-ups 1 Lateral Burpee Jump 9 Pull-Ups 2 Lateral Burpee Jumps 8 Pull-Ups 3 Lateral Burpee Jumps 7 Pull-Ups 4 Lateral Burpee Jumps 6 Pull-Ups 5 Lateral Burpee Jumps 5 Pull-Ups 6 Lateral Burpee Jumps 4 Pull-Ups 7 Lateral Burpee Jumps 3 Pull-Ups 8 Lateral Burpee Jumps 2 Pull-Ups 9 Lateral Burpee Jumps 1 Pull-Up 10 Lateral Burpee Jumps

Stretch: Full Body Stretching Series #1

KB WOD:

Repeat the following sequence for 400m 5x KB Clean (2×35/25) 5x KB Push jerk 5x KB Front squat 5x Double KB snatch Lunge 10 steps

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