WODs for Wednesday, 11/8/17

10
Nov

WODs for Wednesday, 11/8/17

Strength:

Bench Press 3×5   
Choice of a “Squat” Bodyweight Progression
 
Met-Con:
Complete as many rounds and reps as possible in 12 minutes of:
15 Plate G2O
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpees
 
Bodyweight Bootcamp:
30-20-10 Reps of:
Hand Release Push-Ups
Sit-Ups
Walking Lunge (1 leg = 1 rep)
Run 400 meters before each round.
 
Stretch:
KB WOD:
Strength:   1-1-1-1-1 Weighted Pull-Ups      Met-con:      10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:      Kettle Bell Swings (2/1.5pd) Sprint 40 yards (120 feet) Lateral Jumps over Parallette Sprint 40 yards (120 feet)
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