WOD for Saturday, 9/26/15

28
Sep

WOD for Saturday, 9/26/15

Strength: Back Squat 3×5 Choice of a “Hinge” Bodyweight Progression

Met-Con: Teams of 4: reps are equally distributed.  Same bar for all movements but team members may have different weights.  Included are options with teams of 2 and 3 as well. 200 Deadlifts 150 Back squats 125 Floor Press 100 Cleans

Reps:  

                      Team of 4    Team of 3       Team of 2    Deadlift              200            150                100    Back Squat        150            115                 75    Bench Press      125             95                  60    Clean                 100             75                  50                    Recommended weights:                Competitor    Rx            Pack    Puppies    BC 185/125        155/115    95/75     75/55    55/35

Stretch: Full Body Stretching Series #3

CF Striking WOD:

AMRAP – 8 Minutes 20 Lunges 7 Combos (1-4-5) 10 Sledgehammers/Slamballs 7 Combos (2-3-6) 5 Atomic Situps Rest 1 Minute Partner 2 Rest 1 Minute AMRAP – 4 Minutes 6 DB Snatch to Thrusters 6 Knees Rest 1 Minute AMRAP – 4 Minutes 7 Burpees 7 Combos (1-2-3-4) Partner 2 Rest 1 Minute AMRAP – 4 Minutes 8 Russian Swings 8 Roundhouses Rest 1 Minute AMRAP – 4 Minutes 9 Calorie Row 9 Combos (1-2-1-elbow) Rest 1 Minute Partner 2

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