WODs for Wednesday 4/9/14

10
Apr

WODs for Wednesday 4/9/14

CrossFit WOD: Strength: 3 Rounds Clean, 5 reps (try to increase by 2.5-5lbs from last time) Rest 1 minute Dips, 5-10 reps Rest 1-2 minutes Met-con: 10, 10 meter sprints (set 2 cones 33 feet apart) 10 cal row 20, 10 meter sprints 20 Double Unders 30, 10 meter sprints 30 mountain climbers 40, 10 meter sprints 40 Air Squats 30, 10 meter sprints 30 mountain climbers 20, 10 meter sprints 20 Double Unders 10, 10 meter sprints 10 cal row

Kettlebell WOD:

Strength: 3 Rounds KB Clean, 5/5 reps (try to increase by 5lbs from last time) Rest 1 minute Dips, 5-10 reps Rest 1-2 minutes Met-con: 4 rounds for time of: 8/8 KB Push Press 35/25 10 Lateral Jumps over Parallette 100m KB Waiter’s Walk (switch which arm is overhead each round) Run 200 meters Stretch:Full Body Stretching Series #4

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