WODs for Saturday 1/11/14

13
Jan

WODs for Saturday 1/11/14

CF Class WOD: Strength: Deadlift 3×5 – Try to increase by 10lbs from previous deadlift day.

Met-con: 21 Wall Balls 21 Abmat Sit-ups 200 meter run 18 Wall Balls 18 Abmat Sit-ups 200 meter run 15 Wall Balls 15 Abmat Sit-ups 200 meter run 12 Wall Balls 12 Abmat Sit-ups 200 meter run 9 Wall Balls 9 Abmat Sit-ups 200 meter run 6 Wall Balls 6 Abmat Sit-ups 200 meter run 3 Wall Balls 3 Abmat Sit-ups 200 meter run

Scaling options: Rx: 20/14

KB Class WOD: Strength: TGU 2-2-2-2

Met-con: 5 rounds 12x KB snatch (55/35) – each arm = 1/2 rep 25x Double unders Row 250m

Scaling Options: Rx: 55/35

CFKids WOD:

30 squats
10 burpees
10 sit ups
20 squats
10 burpees
10 sit ups
10 squats
10 broad jumps
10 sit ups
 
Then: musical med ball
CF Striking Class WOD:
“Catfight” 21-15-9 Cleans Combos (1-2-3-4) 30 DB Snatches (Alternating) 1000m Row 50 Knee Combos 30 Burpees
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