WODs for Wednesday, 12/17/14


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)


Full Body Stretching Series #3

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