WOD for Saturday, 6/14/14

17
Jun

WOD for Saturday, 6/14/14

Strength: Back Squat, 5 reps, try to increase by 5-10lbs from last time (Choice of Barbell or KB – if using KB, do a goblet squat) Rest 1 minute Dips, 5-10 reps Rest 1-2 minutes

Met-con:

Rx: 50/30 – 70/55 – 40/30

15 minutes on a Tabata clock -Alternating DB/KB Snatch -Abmat Situps -Russian Swings -Slamballs -Jumping Jacks

Friends & Family:

Friends & Family

Met-con: Partner WOD: 3 rounds each:  one partner completes a round and then your partner goes 15 air squats 200-meter row 5 broad jumps

then:   3 Rounds: 20 Partner Med Ball Sit-ups (10 each) Rest 1 minute between rounds

Stretch: Full Body Stretching Series #1

CFStriking:

Partner WOD 15 AMRAP 5 Renegade Row Pushups 50′ OH Carry w/DBs 5 Slamball Burpees 50 Hammerfists *Partner rows until switch Scored as Meters and Rounds/Reps Rest 2 min 10 Rounds (alternating) 10 Squats 10 (1-2-1-elbow) 10 Situps 10 (1-2-1-elbow) reverse stance

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