WODs for Wednesday, 8/23/17

24
Aug

WODs for Wednesday, 8/23/17

Strength: Back Squat (10 second Eccentric Squat) 1-1-1-1-1 approximately 70% of max Choose a “Pull” Bodyweight Progression.

Met-Con: 800 meter run then 10 rounds: 5 Burpees 10 Mountain climbers (R+L = 1) 15/15 FlutterKicks then 800 meter run

Bodyweight Bootcamp: 9 Pull-Ups 1 Lateral Burpee Jumps 8 Pull-Ups 2 Lateral Burpee Jumps 7 Pull-Ups 3 Lateral Burpee Jumps 6 Pull-Ups 4 Lateral Burpee Jumps 5 Pull-Ups 5 Lateral Burpee Jumps 4 Pull-Ups 6 Lateral Burpee Jumps 3 Pull-Ups 7 Lateral Burpee Jumps 2 Pull-Ups 8 Lateral Burpee Jumps 1 Pull-Up 9 Lateral Burpee Jumps

Stretch: Full Body Stretching Series #1

KB WOD:

Skill:

Forward Roll:

Met-con:

3 Rounds: 5 pull-ups 3 windmills R/L 10 heavy russians Row 250 meters

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