WODs for Saturday 2/2/13


WODs for Saturday 2/2/13

We said “Get Up and Run” so our CFitters and KBellers got up and went!!

Turkish Get Ups for the CFitters and KBellers – check out page 28 of our Exercise Manual that is posted on our website for the instructional video on TGU and much more..

KB Class WOD: “Get Up and Run”

10 Turkish Get-Up (35/25) (5 left, 5 right) 200m run

8 Turkish Get-Up (35/25) (4 left, 4 right) 400m run

6 Turkish Get-Up (35/25) (3 left, 3 right) 800m run

CF Class WOD: Strength: Snatch Pull 3×3 85-90% of max

Met-Con: KB WOD (see above) – “Get Up and Run”

CF Striking Class WOD:

3 rounds for time:
5 Pullups (strict)
5 Combos (1-2-1-2-burpee-3-4-3-4-burpee-knee combo)
10 2-for-1 wallballs
10 Front Kicks (alt)
20 Slamballs
20 Striking Situps
40 Doubles (80 Singles)
40 Hammer Fists
CFKids Class WOD:
Skill side planks
7 min amrap
10 jump squats over parallette
50 ft crab walk down and back
15 sit ups
Cash Out: ring rows and beginner rope climb work
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