WODs for Wednesday, 1/21/15


WODs for Wednesday, 1/21/15

Strength: Bulgarian Split Squat 8-8-8 use heaviest weight possible for each set Rest 1 minute Choose from a “Push” Bodyweight Progression Push-Up, Dip, Handstand hold/push-up Rest 1-2 minutes

Met-con:  30 Calorie Row 30 Lateral Burpee (over barbell or KB) 30 Hang Cleans,  135/95 with Barbell or 55/35 with Dual KB

Bodyweight Bootcamp:

As many rounds as possible in 15 mins of: 5 rounds for time (15 min. cap) 100 m Run 100 m Run (backwards) 5 Push-up (rings)s 5 Box Jump Overs 5 Deck Squats


Full Body Stretching Series #4

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