WODs for Monday 3/10/14

11
Mar

WODs for Monday 3/10/14

CF Class WOD:

Strength: 3 Rounds Back Squat, 5 reps (continue with Linear Progression – up by 5lbs from previous squat day or reset back to 65-75% of max) Rest 1 minute Push-Up, 8-10 reps Rest 1-2 minutes

Met-con: ‘Frannie’ 30 Thrusters 95/65 50 Abmat Sit-ups 20 Thrusters 40 Abmat Sit-ups 10 Thrusters 30 Abmat Sit-ups

KB Class WOD: Strength: 2 Rounds Front or Goblet Squat, 5 reps (continue with Linear Progression – up by 5lbs from previous squat day or reset back to 65-75% of max) Rest 1 minute Push-Up, 8-10 reps Rest 1-2 minutes

Met-con: 12 min AMRAP: 3 one-arm swing 55/35, Right 3 squat with kettlebell in rack position, Right 3 lunges RT leg only 3 one-arm jerks 55/35, Right

repeat with opposite arm

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