WODs for Saturday 10/5/13

7
Oct

WODs for Saturday 10/5/13

CF Class WOD: Strength: Find your 3 RM Box Jump then…

Met-con: As many rounds as possible in 8 minutes of: 5 Power Cleans to Push Jerks 155/105 lbs – scaling options: 135/85, 95/65, 75/55, 65/45 5 Ring Dips Post 3 RM box jump & rounds completed to comments.

KB Class WOD: Turkish Get-up 2-2-2-2

Met-con: 4 rounds for time of: use approximately 70-75% of heaviest weight used for TGU’s. 20 Double Unders 10 Kettlebell Snatch (one arm – R)s 10 Kettlebell Snatch (one arm – L)s 3 Turkish Get-up, Right Arms 3 Turkish Get-up, Left Arms

CF Striking Class WOD:   10 RFT 5 Combos (1-2-1-2-Knees) 50m Sprint   Rest 2 minutes 10 minute EMOM   Odd = 5 Slamballs and 20 Front Kicks   Even = 5 Burpees and 40 Hammer Fists

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