WODs for Wednesday, 11/29/17

1
Dec

WODs for Wednesday, 11/29/17

Strength:

Front Squat 3×5 
Choose from a “Push” Bodyweight Progression
Met-Con:
Four sets for times of:
20 Wall Ball Shots
20 Kettlebell Swings
Rest 2 minutes
Bodyweight Bootcamp:
For 4 cycles: AMRAP in 3 mins of:
100 Meter Run
 5 Burpee Pull Up (Jumping Pull Up)s
10 Slam Balls
20 Double Unders or 30 seconds of double under practice
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
Stretch:

KB WOD: Strength: Prowler 50 feet 1-1-1 then:

Met-con:

50m prowler (Big Dawg: +50lbs, Pack*: +20lbs, Puppies: +0lbs) *= Women’s Rx

21 American Kettlbell swings (Big Dawg: 55lbs, Pack*: 35lbs, Puppies: 25lbs) *=Women’s Rx

12 chest to bar pull ups – use bands if necessary 200m run 21 kettlebell swings 12 chest to bar pull ups 200m run 21 kettlebell swings 12 chest to bar pull ups

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