WODs for Wednesday, 4/30/14

Strength:

3 Rounds Back Squat, 5 reps, try to increase by 5-10lbs from last time

(Choice of Barbell or KB – if using KB, do a goblet squat) Rest 1 minute Dips, 5-10 reps Rest 1-2 minutes

CF/KB Met-con:

21-15-9 reps, for time of:

KB Goblet Squat 55/35 2 Hand Swing Release, 55/35 Run 200 meters before each round

The “Swing Release” is a dynamic “Hand-to-Hand” exercise that refreshes high repetition kettlebell routines that incorporate the traditional “Swing”.   The purpose of the Swing Release is to teach a more efficient swing where you retract the shoulder blades and at the top of the swing, pull the arms in towards the body in order to keep the kettlebell moving in a straight line rather than arcing out in front.

Bodyweight Boot Camp

3 Rounds for Max Repetitions:

1 minute Sit-ups

1 minute Walking Lunges (R + L = 1)

1 minute of Rowing for Max Calories

Rest 1 minute

Stretch: Full Body Stretching Series #3

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