WODs for Wednesday, 8/26/15


WODs for Wednesday, 8/26/15

Strength: Bench Press 3×5 Choose a “Carry” Bodyweight Progression

Met-Con: 15 Minute AMRAP: 7 Power Cleans 7 Burpees 200 meter run

Bodyweight Bootcamp: Met-con: 10-9-8-7-6-5-4-3-2-1 Push-Ups Sit-ups Run 100 meters between each round

Stretch: Full Body Stretching Series #2



While one partner is running 200 meters, the other is flipping over cards from a standard 52 card deck with 2 jokers and completing the corresponding work.    

Suits refer to the exercise:  The number on the card refers to the number of reps to be completed. Face cards=10 Aces=15 Jokers=15 burpees     Hearts=push-ups     Spades=KB Swings     Clubs= squats     Diamonds=Mountain Climbers – 2 count  

When the partner returns from the run, partner switch places. The team continues working until they’ve pulled every card from the deck and both partners are in the building. Post total time.

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