WODs for Wednesday, 8/3/16

5
Aug

WODs for Wednesday, 8/3/16

Strength: Back Squat Dip Progression

Met-Con: Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups Station 3 – 60 seconds of Hollow Body Hold Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps (give options)

Bodyweight Bootcamp:

As many rounds as possible in 15 minutes of: Choose a weight that you can move well. 100 meter run 5 Burpees 10 Ring Rows 15 Slam Balls

Stretch: Full Body Stretching Series #1

KB WOD:

Military Press, 2×5 R/L – Met-con: (1,2,3..10/10…3,2,1) snatch / ring rows snatch 1 R/L. ring rows10 snatch 2 ring rows 9 snatch 3… ring rows 8… finish 10 R/L ring rows 1 Rx:  55/35 Pack:  40/25 Puppies:  10-15lbs

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