WODs for Saturday 10/8/11

9
Oct

WODs for Saturday 10/8/11

KB Class WOD: 2-4-6-8-10-12-14-12-10-8-6-4-2

KB Russian Swings KB Sit-ups

also: do 3 tgu’s to start and finish,plus 5 tgu’s before your set of 14

CF Class WOD: 5 Ton 5K

Men’s Rx: Clean, 15 reps 135lbs Front Squat, 15 reps, 135lbs Run 1250 meters Shoulder to Overhead, 25 reps, 115lbs Run 1250 meters Clean, 10 reps 135lbs Front Squat, 10 reps, 135lbs Run 1250 meters Shoulder to Overhead, 15 reps, 115lbs Run 1250 meters

Women’s Rx/Men’s scaled: Clean, 15 reps, 95lbs Front Squat, 15 reps, 95lbs Deadlift, 15 reps, 95 lbs Run 1250 meters Shoulder to Overhead, 25 reps, 75lbs Run 1250 meters Clean, 10 reps, 95lbs Front Squat, 10 reps, 95lbs Deadlift, 10 reps, 95 lbs Run 1250 meters Shoulder to Overhead, 15 reps, 75lbs Run 1250 meters

Women’s Scaled: Clean, 20 reps, 55lbs Front Squat, 20 reps, 55lbs Deadlift, 20 reps, 55lbs Run 1250 meters Hang Clean, 30 reps, 45lbs Shoulder to Overhead, 30 reps, 45lbs Run 1250 meters Clean, 11 reps, 55lbs Front Squat, 11 reps, 55lbs Deadlift, 11 reps, 55lbs Run 1250 meters Hang Clean, 30 reps, 45lbs Shoulder to Overhead, 30 reps, 45lbs Run 1250 meters

**Scale as needed. Can change the run to 800 meters

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