WODs for Saturday 10/13/12

13
Oct

WODs for Saturday 10/13/12

Everyone was a Kettbeller today.  If you came to class, you put your hands on a kettlebell!!

KB Class WOD: 50-40-30-20-10

American Swing Sit Ups

finish with 800m run

CF Class WOD: Strength: Hang snatch 3×5 – 75-85% of max

Met-Con: As many rounds as possible in 12 mins of: 200 m Run 3 Turkish Get-up, Left Arms (1.5/1 pood) 3 Turkish Get-up, Right Arms (1.5/1 pood)

CF Striking Class WOD:

500m Row 40 Combos (2-1-step-1-2) 10 Squat Burpees 5 Stone Deadlifts

400m Row 30 Combos (Hammerfists) 10 Squat Burpees 5 Stone Deadlifts
300m Row 20 Combos (3-4-knees) 10 Squat Burpees 5 Stone Deadlifts
200m Row 10 Combos (1-2-FK) Alt Legs 10 Squat Burpees 5 Stone Deadlifts
100m Row 5 Combos (1-2-3-4-5-6) 10 Squat Burpees 5 Stone Deadlifts
[gallery orderby="post_date"]
]]>