8
May
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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