WODs for Wednesday, 7/9/14

10
Jul

WODs for Wednesday, 7/9/14

Strength: 

3 Rounds Back Squat,  5 reps Rest 1 minute Push-Ups, 8-10 reps Rest 1-2 minutes

Met-con:  1min 30 sec buy in: 25ft sprint/ push ups at each end (push ups increase in number) ex. 1st sprint/ 1 pushup 2nd sprint/ 2 push ups

rest 30 secs

5 rounds (tabata timing) rotate exercise every 20secs w/ 10 secs between – go through the entire circuit 5 times (takes 12:30)

burpees dumbell power snatch (alternate arms) 50/30 abmat situps American Swings 55/35 mountain climbers

then: 8 rounds tabata plank (4min)

“Booty” Camp: Run or row 200 meters 4 Rounds Tabata Push-Ups (complete lateral push-ups for an extra challenge) Run or row 200 meters 4 Rounds Tabata Ring Rows (as low as possible for an extra challenge) Run or row 200 meters 4 Rounds Tabata Sit-ups (GHD Sit-ups for an extra challenge) Run or row 200 meters 4 Rounds Tabata Squats (Jumping Squats for an extra challenge) Run or row 200 meters

Stretch: Full Body Stretching Series #5

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