WODs for Wednesday, 9/30/15

5
Oct

WODs for Wednesday, 9/30/15

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

Met-Con: Partner WOD: Run together, each partner does all reps (one rests while other works).  10 Stone to Shoulder 10 Toes to Bar 600m run 8 Stone to Shoulder 8 Toes to Bar 400m run 6 Stone to Shoulder 6 Toes to Bar 200m run 4 Stone to Shoulder 4 Toes to Bar 100m run 2 Stone to Shoulder 2 Toes to Bar

Bodyweight Bootcamp:

Met-con: 12 minute workout Start clock….. Run 800 meters Then, in time remaining: AMRAP of: 6 Burpees 9 Air Squats 12 Mountain Climbers R+L = 1 rep ***At 12 minute mark, run 400 meters

Stretch: Full Body Stretching Series #1

KB Class WOD:

Strength: Floor Press 5×5

Met-con: 21,18,15,12,9,6,3 KB SDHP 1 Arm Swing (each side) Box Jump

 

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