WODs for Friday, 3/29/13
KB Class WOD:
4 Rounds:
5x KB Thruster, Left Arm 55/35lbs
10/10 KB Suitcase Deadlift, 55/35lbs
5x KB Thruster, Right arm
10 Burpee Tuck Jumps
CF Class WOD:
Open Workout 13.4
MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
WOMEN – includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 95 pound Clean and jerk, 3 reps 3 Toes-to-bar 95 pound Clean and jerk, 6 reps 6 Toes-to-bar 95 pound Clean and jerk, 9 reps 9 Toes-to-bar 95 pound Clean and jerk, 12 reps 12 Toes-to-bar 95 pound Clean and jerk, 15 reps 15 Toes-to-bar 95 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS MEN – includes Masters Men 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 115 pound Clean and jerk, 3 reps 3 Toes-to-bar 115 pound Clean and jerk, 6 reps 6 Toes-to-bar 115 pound Clean and jerk, 9 reps 9 Toes-to-bar 115 pound Clean and jerk, 12 reps 12 Toes-to-bar 115 pound Clean and jerk, 15 reps 15 Toes-to-bar 115 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MASTERS WOMEN – includes Masters Women 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Clean and jerk, 3 reps 3 Toes-to-bar 65 pound Clean and jerk, 6 reps 6 Toes-to-bar 65 pound Clean and jerk, 9 reps 9 Toes-to-bar 65 pound Clean and jerk, 12 reps 12 Toes-to-bar 65 pound Clean and jerk, 15 reps 15 Toes-to-bar 65 pound Clean and jerk, 18 reps 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
[gallery ids="36345,36332,36346,36344,36342,36343,36336,36338,36339,36340,36341,36335,36334,36333,36347,36348"] ]]>