WODs for Monday 8/19/13


WODs for Monday 8/19/13

KB Class WOD: Barbell Clean – 3×5

Met-con: Russian Swing One Arm Swing (Left + Right) Single Arm Kettlebell Thruster (Left + Right)

Start with two reps of each movement. Then, after your first cycle through, perform four reps of each movement. Continue to ladder up by two reps every cycle until you are performing a total of ten reps of each movement. Descend the ladder in the same fashion

CF Class WOD: Strength: Deadlift 5,3,2 5 reps should be done around 75% of their max, 3 reps around 85% of their max, and 2 reps around 95% of their max

Met-con: As many rounds as possible in 8 minutes. 40’ walking lunge with a dumbbell in each hand: (Big Dawgs 45/25lbs, Pack: 25lbs, Puppies: 15lbs) 4 strict chin ups (Pack: kipping chin, Puppies: band assisted chin) 40’ broad jump 4 strict chin ups

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