WODs for Wednesday, 9/20/17

26
Sep

WODs for Wednesday, 9/20/17

Strength:

Deadlift 3×5
Knees To Elbows or Toes To Bar
 
Met-Con:
“Meet Me In the Middle”
12min cap
20 HSPU
25 Pullups
30 Front Squats
5 Rope Climbs per team (each partner must do at least 1 rope climb)
30 HPC
25 KB swings
20 Pistols
Partners start at opposite ends (one @ HSPU, one @ Pistols) and each advance through movements as fast as they can and
 “meet” in the middle (@ rope climbs). Partners must climb the rope at the same time (ex. If partner 1 gets there first, they
must wait until partner 2 gets to the rope). Between the two, they must complete 5 rope climbs broken up any way, but
each partner MUST do at least 1. When the 5 rope climbs are done, athletes continue through the workout (passing
movements. If one partner finishes before the other, they may join in and help the other partner finish the movements
 (ex. Partner 1 finishes HSPU, but partner 2 is still on pistols. Partner 1 can help partner 2 complete their reps, but one
partner works at a time).
 
score is time or reps completed.
 
Bodyweight Bootcamp:
5 rounds:
12 Box Jumps
10 Hand Release Push-Ups
12 Slamball
100 meter run
 
Stretch:

KB WOD:

Skill: Wall Squat Rack squat

Met-con:

4 Rounds

5 kettlebell cleans to lunge 10 American swings 400m run complete 5 cleans to lunge right side then 10 swings complete 5 cleans to lunge left side then 10 swings run 400m

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