WODs for Wednesday, 12/27/17

29
Dec

WODs for Wednesday, 12/27/17

Strength:

Back Squat -or- Deadlift 3×5
Choose a “Carry” Bodyweight Progression
Met-Con:
3 rounds for time of:    
 25 Double Unders or 30 seconds of double under practice
400 m Run 
10 Clean & Jerks 
1 Rope Climb
Bodyweight Bootcamp:
A) Shuttle Sprints x 10m.
4 x 1 minute max reps.
Rest 1 minute between sets. Record only slowest time.
(every 10m is a rep. 1-hand touch on the ground)
B) 30-20-10
Ground to Overhead with a plate
Sit-ups
Row 300 meters after each round.
Stretch:

KB WOD:

Kettlebell complex: 5×5 R/L

Kettlebell Clean

Kettlebell High Pull Kettlebell Snatch

Kettlebell Overhead Squat

Met-con:

As many rounds as possible in 6 minutes.

Dual KB Front Squat, 45/25

100m sprint Starting with 2 squats the first round, do 4 squats the second, 6 squats the third. Keep adding two squats each round until the 6 minutes is up.

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