WODs for Friday 10/25/13

28
Oct

WODs for Friday 10/25/13

You never know when the mystery WOD will pop up each week.  You just have to show up and do the work.  Train to be prepared for anything and everything that is thrown your way both in the gym and in life itself!!!

Mystery Friday

CF Class WOD: You will notice today there is “Competition Weight” posted.  You don’t have to stop at Rx.  Go beyond Rx and see what you can accomplish. It’s always about pushing yourself to the next level and accomplishing things you never thought possible.  Don’t always let a Dry-Erase marker dictate your reps and weight.  🙂

G-WOD:

Handstand Hold Against Wall for 3 minutes Every time you need to rest or lose your Hollow Body position, do 20 Hollow Rocks

Met-con: As many rounds as possible in 5 minutes of:

3 Push Press 5 Ball Slams

Then rest 3 minutes…

As many rounds as possible in 5 minutes of:

10 Dynamic Push Ups 10 Ring Rows

For Push Press:

Competition weight: 155 / 100-105 Rx: 135 / 85 Pack: 95 / 65 Puppies: 75 / 55 Buttercups: 65 / 45

KB Class WOD:

G-WOD:

Handstand Hold Against Wall for 3 minutes Every time you need to rest or lose your Hollow Body position, do 20 Hollow Rocks

Met-con:

As many rounds as possible in 12 minutes:

5 Pull Ups 10 Push Ups 15 Power Swings

CF Striking Class WOD:

Satan’s Tricycle & Boat Rides

Rower Airdyne Rower 5 Sequences – 3 Slamballs – 3 KB Swings – 1 Box Jump – 5 Combos (2-1-knees-1-2-3-4)

Wod is over when the rowers have hit 6k and the Airdyne 6 miles.

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