WODs for Wednesday, 7/19/17

Strength: Shoulder Press 3×5 Choice of a “Hinge” Bodyweight Progression

Met-Con: Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Meters of Walking Lunges 30 Double-Unders or 40 seconds of double under practice

Bodyweight Bootcamp: 4 Rounds of Tabata:

Burpee Shuttle run – 10 meters apart.  Burpee at each end then run. Ring Rows Deck Squats

Stretch: Full Body Stretching Series #2

KB WOD:

4 minute AMRAP              12 sledgehammers     6 goblet squats              75/55              1 minute rest              WOD 2:              4 minute amrap              3 inverted burpees     6 power swings          75/55              1 minute rest              WOD 3:              Tabata half TGU’s (the sit-up portion of the TGU)     20 secs on/10 secs off          55/35

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