13
Feb
WODs for Saturday, 2/11/17
Strength: Weighted Lunges, 3 sets, 10 steps per leg. AHAP. Choose from a “Push” Bodyweight Progression
Met-Con: 6 sets for time Row 300m 40 Double Unders (or 0:50 practice) Farmer’s carry 200′ (go heavy!)
Stretch: Full Body Stretching Series #6
CF Striking – Fight Club WOD:
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Valentines Massacre – Each partner with complete 2 rounds – switching from A to B or B to A
Buy in: 400m Run with partner
A – 50 DUs/150s
B – 50 DUs/ 150s
A – 25 1-2s
B – 25 1-2-3-4s
A – 15 PC
B – 15 DL
A – 30 Striking Sit-ups
B – 30 GHDs
A – 15 Front Squats
B – 15 Back Squats
A – 25 3-4s
B – 25 5-6s
A – 15 Push Press
B – 5 Bear Complex
A – 20 1-2-1-elbow
B – 20 Roundhouses
A – 15 Slamball
B – 15 Wall Ball
A 25 Burpees
B 25 Burpees over bar
Buy out: 400M run with partner
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