WODs for Saturday 12/7/13


WODs for Saturday 12/7/13

So you wake up in the morning after a long week of work, drag yourself into the gym to do some workout in which you have no idea what to expect because it is Mystery Saturday!! You walk out of the gym feeling refreshed, rejuvenated, and ready to roll for a weekend of fun and festivities.

KB Class WOD:

Turkish Get-Up 2-2-2-2


3 Rounds:

12 Dual Cleans 50 meter walk with bells in the rack 200m sprint (no bells)


CF Class WOD: Strength: Deadlift 2×5 – Try to increase by 10lbs from previous deadlift day.

Met-con: “Bear Complex” 5 rounds of the sequence: 7 Hang Power Clean 7 Front squat 7 Push Press 7 Back Squat 7 Push Press

(Load determined by push press; 5 burpee penalty for setting bar down at anytime during a round; rest allowed between rounds with score = total time to complete all 5 rounds)

CFKids Class WOD:

Skill review – squat, press

Kids choice wod: 5 stations 60 sec at each 1 min rest between 3 rds

CF striking WOD:

5 AMRAP 5 Burpees 10 Knee Combos 15 Combos (1-2) Row 3 minutes for distance 4 RFT 5 combos (1-4) 10 squats 5 combos (2-3) 10 situps 5 DB Snatches (Rt) 10 pullups 5 DB Snatches (Lt) 10 pushups

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