WODs for Wednesday, 9/14/16

15
Sep

WODs for Wednesday, 9/14/16

Strength: Clean 10 minute EMOM:  1 Power Clean 1 Hang Power Clean 1 Hang Clean 1 Clean   Met-Con: For time: Run 400 Meters 30 Kettlebell Swings 20 Burpees Run 800 Meters 20 Burpees 30 Kettlebell Swings Run 400 Meters Bodyweight Bootcamp: “Rocky” 15 Minute AMRAP: 30 Double Unders – can count missed attempts or complete 100 single unders 200 m Sprint – scale with 100 meter sprint 25 Sit-up (abmat)s Stretch: Full Body Stretching Series #6

KB WOD:

Done just like the 12 Days of Christmas song:

1 KB Snatch 2 Ring Dips 3 Burpees 4 Pull Ups 5 Toes to Bar 6 Pushups 7 Air Squats 8 Jumping Alternating Lunges 9 Box Jumps 10 Wall Balls 11 Kettlebell Swing 12 KB Thruster Post total time.

[gallery ids="104900,104901,104902,104903,104904,104905,104906,104907,104908,104909,104910,104911,104912,104913,104914,104915,104916,104917,104918,104919,104920,104921,104922,104923,104924,104925,104926,104927,104928,104929,104930,104931,104932,104933,104934,104935,104936,104937,104938,104939,104940,104941,104942,104943,104944"]]]>