WOD for Saturday, 9/19/15

21
Sep

WOD for Saturday, 9/19/15

Strength: 10 Minute EMOM 3 Hang Cleans Begin at 60% of max and try to build as you go. Met-Con: Partner WOD (each Partner does all movements). Use same KB’s for all KB movements.  5×2 minute rounds (with 1 minute rest between rounds) 5 Dual KB Thrusters/Dual KB Overhead Hold 5 AbMat Sit-ups/Hollow Hold 5 Air Squats/Bottom of Squat Hold 5 Knees to Elbows/Plank Hold 5 Dual KB Cleans/Dual KB Rack Hold Stretch: Full Body Stretching Series #2

CF Striking WOD:

Part 1 AMRAP – 11 Minutes Row 125m 6 Slamball Burpees 8 Front Kicks (split) 10 GHD Situps 12 Combos (1-2-1-elbow) Part 2 (after partner does Part 1) AMRAP – 4 Minutes 8 Single Arm DB Thrusters (split) 8 Combos (1-2-1-knees) *** Rest 1 Minute *** AMRAP – 3 Minutes 8 DB Snatches (split) 8 Roundhouses (split) *** Rest 1 Minute *** AMRAP – 2 Minutes 3 Burpees 3 Combos (1-4) 3 Burpees 3 Combos (2-3)

 

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