WODs for Wednesday, 9/9/15

12
Sep

WODs for Wednesday, 9/9/15

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

Met-Con: Buy In 400m Run ————————————- then AMRAP 10 minutes 5 Double KB Clean & Jerk 10 Push-ups 15 AbMat Sit-ups (or 12 GHD) ————————————- Buy Out 400m Run

Bodyweight Bootcamp: Met-con: For Time: For 2 minutes: 25 meter row every 15 sec. Rest 30 sec For 3 min: 50 meter run every 30 sec. Rest 1 min. For 4 min. 100 meter row every 60 sec. Rest 2 min. For 4 min. 100 meter run every 60 sec. Rest 1min. For 3 min. 50 meter row every 30 sec. Rest 30 sec. For 2 min. 25 meter run every 15 sec.

Stretch: Full Body Stretching Series #4

KB WOD:

Strength:

Windmill 1.2.3.4.5.4.3.2.1

MetCon:

Up the ladder down the ladder. 3 Movements Dual KB Clean from the ground Dual KB Front squat Dual KB Push jerk Start the ladder. set 1, 1 rep. You will do 1 rep of each movement. 1 clean,squat,push jerk. Set 2, 2 reps. You will do 2 reps of each movement. 2 cleans then 2 squats finish with 2 push jerk. Set 3, 3 reps. 3clean 3squat 3push jerk. Continue up the ladder and same method down. then: Tabata Hollow Rocks

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