WODs for Thursday, 3/17/16


WODs for Thursday, 3/17/16

Strength: Bench Press 3×5    Choice of a “Hinge” Bodyweight Progression

Met-Con: Partner’s take turns completing each exercise.  Partner A drinks beer from cup while Partner B completes all reps of the 1st exercise. They then switch, Partner B drinks beer while Partner A completes all reps of the first exercise before moving to the next station. Continue moving in this same format through each exercise until finished.  If there is an uneven amount of participants, have a team of 3 and two are Partner A, and one is partner B. 17 Pushups 17 Situps 17 Box Jumps 24″ Box 17 Pullups 17 Jumping Squats 17 Knee-to-elbows 17 Wall Ball 17 Dips 17 Walking Lunge Steps (Left/Right=1) 17 Handstand Pushups 17 Double Unders or 30 seconds of double under practice 17 Hip Extensions 17 KB swings (1 pood) 17 Lateral Jumps over parallete 17 Squats 17 Broad Jumps 17 Burpees

Full Body Stretching Series #3

KB WOD: Barbell Front Squat 3×5 15-12-9-6-3 KB Military Press (R) KB Military Press (L) Taters KB Snatch (R) KB Snatch (L)

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