WOD for Saturday, 1/24/15

26
Jan

WOD for Saturday, 1/24/15

Strength:   Back squat  1×5 at 65% 1RM, 1×5 at 75% 1RM, 1×5 at 85% 1RM Rest 1 minute Choice of a “Hinge” Bodyweight Progression Box Jump, Hip Bridge or Heavy Russian Swing Rest 1-2 minutes

Met-con: Complete as many rounds as possible in 15 mins of: 8 Handstand Push Ups 40 Double Unders 8 Ring Rows  3 Shuttle Runs, 60 m

Stretch: Full Body Stretching Series #6

CF Striking WOD:

For 6 minutes 1st 30s = 10 (1-2-3-4) 2nd 30s = 7 burpees Rest 1 minute AMRAP – 6 minutes 10 Front Kicks (split) 5 Box Jumps 10 Abmat Situps Rest 1 minute AMRAP – 6 minutes 5 Wallballs 10 Knees 20 Hammerfists

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