WODs for Wednesday, 8/16/17

18
Aug

WODs for Wednesday, 8/16/17

Strength:

Bear Complex 3-3-3   
Power clean
Front Squat
Push Press
Back Squat
Push Press
Met-Con:
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)  
Push-Ups 
Sit-ups
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’. 
Stretch:

KB WOD:

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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