WODS for Wednesday, 7/26/17


WODS for Wednesday, 7/26/17

Strength: Back Squat 3×5 Choice of a “Hinge” Bodyweight Progression

Met-Con: 15 minute time cap:  Ladder of XX Power cleans – weight should be 40-50% of max.  If you don’t know your power clean max, take 80% of your back squat weight and then 40-50% of that number. XX Pull-Ups XX 10 Double Unders or scale with singles

Power cleans and pull-ups start with 1 and go up a rep each round.  Double unders start with 10 reps and go up 10 reps each round.

Bodyweight Bootcamp:

21-18-15-12-9-6-3 reps of: Slam Ball Push-Ups Ring Rows Sit-ups

Stretch: Full Body Stretching Series #3


Turkish Get-Up    2-2-2-2

Met-con: 3 Burpee Box 6 American swings 55/35 9 Air squats

Amrap for 2 minutes 4 rounds total

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