WODs for Monday 10/7/13

8
Oct

WODs for Monday 10/7/13

KB Class WOD: Strength: 3x max rep pull-ups

Met-con:

10/10 KB Push Press 55/35 200 m Run 20 SDHP 200 m Run 20 American KB Swings 200 m Run 10/10 KB Thrusters 200 m Run 20 Burpees 200 m Run 20 KB Goblet Squats

CF Class WOD: A. Three sets of: Deadlift x 6-8 reps @75’ish% 1rm Rest 45 seconds Push-Ups x 10-15 reps Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds

B. Complete as many rounds and reps as possible in 5 minutes of: 10 Push Press (115/75 lbs) 15 Kettlebell Swings

Rest 2 minutes, and then… Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Power Swings (55/35)

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