WODs for Saturday 1/19/13


WODs for Saturday 1/19/13

Who would have thought a Prowler push would come up as a strength component?   Hammies got their strength on!!! Our KBellers got “stoned” for their strength today!!

KB Class WOD: Atlas Stones 3×3

WOD: 3 Rounds for time: 5/5 TGU 35/25 20 Power Swings (55/35) 30 Double Unders

CF Class WOD: Strength: 50 ft Max Prowler 1-1-1-1-1

Met-Con: As many rounds as possible in 6 minutes.

3 power cleans (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 53lbs) 6 box jumps (Advanced*: 28″, Intermediate: 24″, Novice: 12″) 9 butterfly sit ups**

CF Striking Class WOD: “3k or Pay”

Partner WOD

One partner completes a round of the following while the other rows. Upon completion of the round the partners switch. If 3k is not achieved by the 15 minute cut off point, both partners do 30 burpees.

7 Slamballs (heavy) 7 KB Swings (55/35) 20 A Frame Kicks 40 Ground and Pounds (1-2)

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