WODs for Saturday 1/4/14

6
Jan

WODs for Saturday 1/4/14

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

Met-con: 1000 meter row 50 Double Unders/150 Singles 15 Toes-to-bar 500 meter row 50 Double Unders/150 Singles 15 Toes-to-bar 250 meter row

KB Class WOD: Strength: Turkish Get-Up 2-2-2-2

Met-con: 2 rounds for time: 3 TGU, 3L/3R 6 Hand Release Push-Ups 9 One Armed swings, 9 L/9R 12 Broad jumps 15 overhead lunge w/KB, 15 L/15 R 18 Floor Press, 18 L/18 R

Scaling Options: Competitor: 70/55 Rx: 55/35

CFKids Class WOD:

6 amrap
5 lunges
10 squats
15 sit ups
20 m run
Then 6 amrap
100 m row
6 burpees
Crab walk and sprint back to rower

CF Striking Class WOD:

5 minute cap
Row 500m
Burpees for balance of time (every burpee = 5 meters added)
 
Rest 2 minutes
 
FGB Style (Rest 1 minute after 1st round)
2 Rounds
Wallballs
A-Frames
KB Swings
Pushups
Combos (1-2-3-4)
Abmat situps
 
Rest 3 minutes
 
4 RFT
3 Curtis P
10 Sledge Strikes

 

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