WODs for Saturday 10/26/13

28
Oct

WODs for Saturday 10/26/13

CF Class WOD: A. Five sets of: Front Squat x 3 reps @ 85% of 1-RM Rest 2-3 minutes

B. Three rounds for time: 20 Russian Kettlebell Swings (55/35) 10 Box Jumps (30″/24″) (Russian swings – only to shoulder height)

Rest 5-7 minutes, and then . . .

C. Four sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Rest (Challenge yourself to get as far north of 100 reps as possible.)

KB Class WOD:

ROPE CLIMB PRs TODAY!!! Click here to check out the details!!

A. Three sets of: KB Front Squat x 3 reps @ 85% of 1-RM – may need to use dual bells Rest 2-3 minutes

B.

Three rounds for time:

5/5 Kettlebell Thrusters 10 Balls Slams 1 Rope Climb

*Rest 2 minutes betweeen rounds.

CFKids Class WOD: Skill: handstand holds WOD: TURKEY 28 reps of each Tire jumps Unders (double) Run Kbs Elevate yourself (push ups) You’re doing burpees!

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