WOD for Saturday, 1/31/15

2
Feb

WOD for Saturday, 1/31/15

Strength: Clean 5-5-5 use the heaviest weight you can for each set. 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: “Tabata Explosion” Complete 8 intervals of :20 seconds on, :10 seconds off for each exercise before moving onto the next.  People can start in different spots if needed.

1.  Box Jump twist to 180  20/14

2.  Clapping Push ups

3.  Double Unders

4.  Amercian Kettlebell Swings  55/35 

Stretch: Full Body Stretching Series #5

CF Striking WOD:

Tabata – 4 minutes Alternating Combos (1-2-1-elbow) Burpees Tabata – 4 minutes Alternating Roundhouses Russian Swings Tabata – 2 minutes Alternating Knees (R) DB Snatch (L) Tabata – 2 minutes Alternating Knees (L) DB Snatch (R) Rest 1 minute AMRAP – 5 5 Pushups 10 Situps 15 Squats 30 Hammerfists

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