WODs for Saturday, 1/10/15

12
Jan

WODs for Saturday, 1/10/15

Strength: Front Squat 5 reps @ 75% of 1RM 5 reps @ 80% of 1RM 5 reps @ 85% of 1 RM Rest 1 minute Choice of a “Hinge” Bodyweight Progression Box Jump, Hip Bridge or Heavy Russian Swing Rest 1-2 minutes

Met-con:

4 rounds for time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups Deadlift, 12 reps, 155/105 barbell or 55/35 dual KB’s Hang power clean, 9 reps Push jerk, 6 reps

Friends & Family:

3, 7 minute AMRAPS with a 2 minute rest in between:  One partner completes a round while the other rests.

AMRAP 1: 30 Mountain Climbers 10 Air Squats

Rest 2

AMRAP 2: Shutte run:  20, 40, 60 feet 10 Alternating Chest Taps

AMRAP 3: 100 meter plate carry.  Do an overhead plate carry unless someone has a shoulder issue.  If so, they can do a Farmer’s carry. 10 Sit-ups

Stretch:

Full Body Stretching Series #2

CF Striking WOD:

“Jan” 15 AMRAP 1 C&J 5 Burpees 10 Roundhouses 15 Combos (1-2-knees) 20 Hammerfists

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