WODs for Wednesday, 9/13/17

14
Sep

WODs for Wednesday, 9/13/17

Strength:

Snatch 3×3
Choose from a “Push” Bodyweight Progression
Met-Con:
3 rounds of:
25 wallballs
200m carry w/wallball  + 1 KB (same bell that you use for swings)
Rest 1 minute
 
then:
 
3 rounds of: 25 KB swings
100ft burpee broad jump
 
Bodyweight Bootcamp:
50 Double Unders or 2 minutes of Double Under practice
40 Lunges – each leg counts as 1 rep
30 Sit-ups
20 Air squats
10 Burpees
1 minute plank hold
10 Burpees
20 Air squats
30 Sit-ups
40 Lunges – each leg counts as 1 rep
50 Double Unders or 2 minutes of Double Under practice
 
Stretch:

KB WOD: Strength: Shoulder Press

Met-con:

3 rounds: 15/15 KB Snatch(55/35) 15 knees to elbows Run 200 meters

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