WODs for Wednesday, 12/13/17

18
Dec

WODs for Wednesday, 12/13/17

Strength:

Deadlift
Plank Hold or Hollow Hold (alternate days)
 
Met-Con:
2 Rounds:
3 Minute AMRAP of
Double Push up Burpees (Perform a burpee with 2 strict push ups every rep.)
1 minute rest
2 Minute AMRAP Box Jumps (with step down)
1 minute rest
1 Minutes AMRAP Pull ups or Ring Rows
1 Minute Rest
 
Bodyweight Bootcamp:
10, 1-minute rounds of:
3 Pull-Ups
60 meter shuttle sprint (5 meters or 16 feet out and back, 10 meters or 32 feet out and back, 15 meters or 50 feet out and back).
Max reps burpee in remaining time.  Score is total # of burpees.
30 seconds rest after each round.
 
Stretch:

KB WOD:

2001 meters – 1000.5 meter run cash in, 10005 meter run, cash out

Then 11 REPS OF THE FOLLOWING – scale weight as needed

36/24in Box Jump

55/35 KB Thruster

Burpee Chest To Bar Pull-Ups

55/35 Power Clean

Hand Stand Push Ups

KB Swings 55/35

Toes To Bar

KB DL 70/55

55/35 Push Jerk KB DL 70/55

55/35 Push Jerk

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