WODs for Saturday 11/9/13

11
Nov

WODs for Saturday 11/9/13

CF Class WOD: Strength: High Bar Back Squats

2×5 Weight should be around 55-60% of your 1RM from earlier in the week.

Met-con:

Partners alternate rounds – 3 rounds each.

3 rounds for time of: Row 300 m 20 Wall Balls 10 Pull-ups

Rx: Wall Ball 20/14, 10/9 feet Pull-Ups: Strict, butterfly or kipping

Pack: Wall Ball 14/10, 10/9 feet Pull-Ups: Strict, butterfly or kipping

Puppies: Wall Ball, 10/6-8lbs, 10/9 feet Pull-Ups: Jumping Pull-Ups

KB Class WOD: Strength: Dual Bell Front Squat or goblet squat, 1 rep

2×5 Weight should be around 55-60% of your 1RM from earlier in the week.

Met-con:

4 Rounds: Kettlebell snatch (5 each arm) 5 Burpees 10 Tactical Lunges

Rx: 55/35 Pack: 45/25 Puppies: 15-20lbs

CFKids Class WOD:

Skill: Goblet squat WOD: 10 min 20 jump rope 10 kbs 5 burpees Fun: cartwheels

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