SKILL PREP: EMOM for 9 min.
1) 30 seconds handstand hold
2) 30 seconds double kettle bell overhead static hold
3) 30 seconds double front rack kettle bell squat hold @ 90 degrees
WOD: Against a 17:00 running clock,
Complete 10-9-8-7-6-5-4-3-2-1
Double dumbbell thrusters
….in remaining time…
Work up to a 2 RM clean (touch and go)
*Two scores: 1) Time to complete WOD and 2) 2 RM clean weight
It’s Wednesday! Kids and Teens – you can do this WOD too!!! Challenge your parents to join in.
STRENGTH: Every minute on the minute for 8 minutes, complete 50 feet odd object carry
(Odd objects could be: old tire, firewood, sandbag, filled bucket, large stone…get creative and make it challenging!!!)
WOD: Complete, for rounds and reps,
Two Minute AMRAP
From 0:00-2:00
20 ft shuttle sprint (down 10 feet and back 10 ft)
10 x 2-count mountain climbers
Two Minute AMRAP
From 2:00-4:00
20 ft shuttle sprint
10 x handstand push ups (use the edge of the couch or a chair to scale it down – be safe!)
Two Minute AMRAP
From 4:00-6:00
20 ft shuttle sprint
10 x hollow rocks
Two Minute AMRAP
From 6:00-8:00
20 ft shuttle sprint (down 10 feet and back 10 ft)
10 x 2-count mountain climbers
Two Minute AMRAP
From 8:00-10:00
20 ft shuttle sprint
10 x handstand push ups (use the edge of the couch or a chair to scale it down – be safe!)
Two Minute AMRAP
From 10:00-12:00
20 ft shuttle sprint
10 x hollow rocks
MOBILITY WORK: Couch Stretch – 2 minutes per side
Courtesy of Kelly Starrett at MobilityWOD.com