WODs for Wednesday, 3/11/15

Strength: Clean 10 minute EMOM:  75% of max Clean 1 Power Clean 1 Hang Power Clean 1 Hang Clean 1 Clean If you don’t know your 1 rep max clean, take 80% of your back squat weight and then 75% of that to determine your starting weight.

Met-Con: 400m Run 5 Power Cleans – should be 80-85% of power clean max which is determined by taking 80% of back squat weight 6 Burpee over Bar 200m Run 3 Power Cleans 4 Burpee over Bar 100m Run 2 Power Cleans 3 Burpee over Bar

Bodyweight Bootcamp: Warm-Up: Row 200 meters 50 feet Walking Lunges 50 feet inchworm 100 Jumpropes Samson Stretch Shoulder Pass-thrus

Met-con: Deck of Cards (as far through the deck as possible in 15 minutes) Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. Hearts ­ Jumping Squats Diamonds ­ mountain climbers (2 count) Spades ­ flutterkicks (2 count) Clubs ­ situps Jokers ­ Run 200m

Stretch: Full Body Stretching Series #5

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