WODs for Wednesday, 9/27/17

28
Sep

WODs for Wednesday, 9/27/17

Strength:

Clean 10 minute EMOM:  75% of max Clean
1 Hang Power Clean
2 Clean
1 Shoulder to Overhead
 
Met-Con:
15 min AMRAP:
5 clapping/plyo pushups
5/5 goblet lunges/leg
15 american kb swings
75 double unders or 90 seconds of double under practice
 
Bodyweight Bootcamp:

12 minute workout

Start clock…..
Run 800 meters
Then, in time remaining:
AMRAP of:
6 Burpees
9 Air Squats
12 Mountain Climbers R+L = 1 rep
***At 12 minute mark, run 400 meters
 
Stretch:

KB WOD:

Met-con: Russian Swing

One Arm Swing (Left + Right)

Single Arm Kettlebell Thruster (Left + Right)

Start with two reps of each movement. Then, after your first cycle through, perform four reps of each movement. Continue to ladder up by two reps every cycle until you are performing a total of ten reps of each movement. Descend the ladder in the same fashion

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