WOD for Saturday, 1/17/15

20
Jan

WOD for Saturday, 1/17/15

Strength: Deadlift 5,3,2 5 reps should be done around 75% of their max, 3 reps around 85% of their max, and 2 reps around 95% of their max Rest 1 minute Choice of a “Squat” Bodyweight Progression Super Slow Air Squat, Prisoner Squat, Russian Step-up or Skater’s lunge Rest 1-2 minutes

Met-con:

For Max Reps: 2 minutes of Push Ups 2 minutes of Wall Ball 20/14 2 minutes of Jump Rope (single unders) 90 seconds of Push Ups 90 seconds of Wall Ball 20/14 90 seconds of Jump Rope (single unders) 1 minute of Push Ups 1 minute of Wall Ball 20/14 1 minute of Jump Rope (single unders)

There is a 10 second transition between each station.

Stretch:

Full Body Stretching Series #3

CF Striking WOD:

5 Rounds 10 Roundhouses (L) 10 DB Snatches (R) (45/30) 10 Roundhouses (R) 10 DB Snatches (L) (45/30) 40 Ground and Pounds Rest 1 minute 5 Rounds 5 Burpees 10 (1-2-3-4) 15 Abmat Situps

[gallery ids="70500,70501,70502,70503,70504,70505,70506,70507,70508,70509,70510,70511,70512,70513,70514,70515,70516,70517,70518,70519,70572,70573,70574,70575,70576,70577,70578,70579,70580,70581,70582,70583,70584,70585,70586,70587,70588,70589,70590,70591,70592,70593,70594,70595,70596,70597,70598,70599,70601,70603,70605,70607,70609,70611,70613,70615,70616,70618,70619,70620,70621,70622,70623,70624,70625,70626,70627,70628"]

]]>