WODs for Wednesday, 5/7/14

Strength:

3 Rounds Overhead Squat, 5 reps (try to increase by 5-10lbs from last time), (Choice of Barbell or KB OHS, if using KB’s, it’s 5 per arm) Rest 1 minute Heavy Russian Swings, 10 reps Rest 1-2 minutes

Heavy Russian Swings – change weights accordingly – focusing on hip pop and avoiding a “squatty” swing.

Met-con:

18-15-12-9 Front Squats 135#/85#  115#/75# Barbell, 55/35, 45/25 KB

(use dual bells if possible, if not do a goblet squat) Push-Ups

Bodyweight Bootcamp:

“Earn Your Abs”

4 Rounds, Each round is 2:30

Start the clock:

15 Slam Balls

200 meter run

Max Sit-ups in remaining time

Rest 1 minute between rounds

Stretch: Full Body Stretching Series #4

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