WODs for Wednesday, 12/17/14

18
Dec

WODs for Wednesday, 12/17/14

Strength: Back Squat 3-3-3-3 Use the heaviest weight you can for each set. Choose from a “Push” Bodyweight Progression Push-Up, Dip, Handstand hold/push-up Rest 1-2 minutes

Met-con: Wednesday, 12/17/14 – 1st Night Chanukah Chipper – In Hebrew, the word “Chanukah” means “dedication.” The name reminds us that this holiday commemorates the re-dedication of the holy Temple in Jerusalem following the Jewish victory over the Syrian-Greeks in 165 B.C.E. It also reminds us of the dedication of our Arenal Fitness family.

15 Chin Ups 15 Hang Power Cleans 95/65 30 Air Squats 10 Naelc Rewop Gnah 135/95 60 Unders, Double 15 KBS 55/35 30 Air Squats 5   Hang Power Clean 155/115

Bodyweight Bootcamp:

15 Chin Ups 5   Hanging Knees to Elbows (bar only) 30 Air Squats 5   Nifty Knees to Elbows (choice of grip – bar, rings, rope) 60 Unders, Double 5   Knees to Elbows 55/35 (choice of grip – bar, rings, rope) 30 Air Squats 5   Hanging Knees to Elbows (bar only)

Stretch:

Full Body Stretching Series #3

[gallery ids="68644,68646,68648,68650,68652,68654,68656,68658,68660,68663,68666,68668,68670,68672,68674,68676,68678,68680,68682,68684,68686,68688,68690,68691,68692,68693,68694,68695,68696,68697,68698,68699,68700,68701,68702,68703,68704,68705"]]]>