WODs for Wednesday, 1/20/16

22
Jan

WODs for Wednesday, 1/20/16

Strength:

Back Squat Choose from a “Push” Bodyweight Progression

Met-Con: 21-15-9 Shoulder Press Weighted Sit-ups Air Squats

Bodyweight Bootcamp: Met-con: For Time: 400 m Run 1 Rope Climb 20 Walking Lunges With Medball Overheads 15 Push-ups 200 m Run 1 Rope Climb 20 Walking Lunges With Medball Overheads 15 Push-up 100 m Run 1 Rope Climb 20 Walking Lunges With Medball Overheads 15 Push-up 50 m Run

Stretch: Full Body Stretching Series #3

KB WOD:

3x max length chin up hold over the bar

Met-con:

5 rounds for time of: 20 Double Unders 15 Power Swings 55/35 5/5 KB Push Presses 35/25

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