WODs for Wednesday, 8/16/17


WODs for Wednesday, 8/16/17


Bear Complex 3-3-3   
Power clean
Front Squat
Push Press
Back Squat
Push Press
4×3 min rounds alternating between 1) and 2)
Rounds 1 & 3:
Row 500m then max rep KB Taters
Rounds 2 & 4:
Run 400m then max rep pushups or box pushups (Rx) or HSPU (CP)
Bodyweight Bootcamp:
Start with Tabata Row to 1000 meters:  then:
As many rounds as possible in 8 minutes of:   
80 feet Broad Jump (count number of jumps it takes to cover the distance)  
Count the number of repetitions it takes to cover the distance, then do the same number of push-ups and then the same number of sit-ups. That constitutes one ’round’. 


Strength: KB Strong Cycle 4 minute Clean and Jerk Test: Should be heavy.      One switch during the time period. The bell cannot touch the ground, the opposite hand except for the switch and cannot be supported in anyway except overhead. A no rep would be an incomplete lockout at the top.      Met-con: 400m run 10 KB Dual Front Squat 10 Burpees 600m run 15 KB Dual Front Squat 15 burpees 800m run 20 KB Dual Front Squat 20 burpees

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