WOD for Thursday, 1/22/15

23
Jan

WOD for Thursday, 1/22/15

Strength: Shoulder Press 5-5-5 65%-75%-85% 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:

400m run 25 Swing Release  55/35 3/3 TGU 25 swing release   2/2 TGU 25 swing release 1/1 TGU 400m run

Stretch:

Full Body Stretching Series #3

CF Striking WOD:

AMRAP – 7

10 Knees (each side)
5 Thrusters (95/65)
10 Pushups
Rest 2 min
6 AMRAP
10 Combos (1-2-3-4)
5 Power Snatches (95/65)
10 Squats
Rest 2 min
5 AMRAP
10 Hammerfists (each side)
5 Push Press (95/65)
10 Slamballs
[gallery ids="70776,70777,70778,70779,70780,70781,70782,70783,70784,70785,70786,70787,70788,70789,70790,70791,70792,70793,70794,70795,70796,70797,70798,70799,70800,70801,70802,70803,70804,70805,70806,70807,70808,70809,70810,70811,70812,70813,70814,70815,70816,70817,70818,70819,70820,70821,70822,70823,70824,70825,70826,70827,70828,70829,70830,70831,70832,70833,70834,70835,70893,70894,70895,70897,70898,70899,70914,70915,70916,70917,70918,70919,70920"]
]]>