WOD for Saturday, 12/6/14

8
Dec

WOD for Saturday, 12/6/14

Strength:

Overhead Squat 1×5 at 65% 1RM, 1×5 at 75% 1RM, 1×5 at 85% 1RM Choose a “Pull” Bodyweight Progression.   Pull-Up, Ring Row, or Muscle Up Transition Rest 1-2 minutes

Met-con:

Amrap in 10 mins Do as many quality push-ups as you can, then 100ft kettlebell rack walk 55/35 Count the number of quality push-ups …. Then

Amrap in 10 mins Do as many quality ring rows as you can, then 100ft farmers carry 70/55 Count number of rows

Push ups and ring rows end if plank is broken.

Stretch:

Full Body Stretching Series #2

CF Striking WOD:

AMRAP – 6 minutes 5 Combos (1-2-3-4) 8 Sledge Strikes 11 Squats Rest 1 minute —- AMRAP – 6 minutes 10 Knees 10 Russians 10 Parallette Jumps Rest 1 minute 500m Row 40 Double Hammerfists 30 Hip Extensions/Reverse Hypers 20 Slamballs 250m Row 30 Double Hammerfists 20 Hip Extensions/Reverse Hypers 10 Slamballs 100m Row 20 Double Hammerfists 10 Hip Extensions/Reverse Hypers 5 Slamballs

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