WODs for Saturday 2/22/14

25
Feb

WODs for Saturday 2/22/14

CF Class WOD:

Strength: Back Squat 3×5 Try to increase by 5-10lbs from previous squat day

Met-con: ” Deck of Cards” – 15 minute timecap. Get as far through the deck as possible. For Time: Each suit of cards has been designated a movement: # of reps per exercise is the face value of the card. Face cards are “10” 1.Clubs – Jumping Lunges 2. Spades – Mountain Climbers – 4 count 3. Hearts – Burpees 4. Diamonds – Sit ups 5. Aces – 200 meter run or 250 meter row

Jokers – 50 feet wheelbarrow – partner up.

KB Class WOD: Strength: 2×5 Dual KB front squat or goblet squat

” Deck of Cards” For Time: Each suit of cards has been designated a movement: # of reps per exercise is the face value of the card. Face cards are “10” 1.Clubs – Russian Swings 2. Spades – Mountain Climbers – 4 count 3. Hearts – Jumping Lunges 4. Diamonds – Sit ups 5. Aces – 200 meter run or 250 meter row

Jokers – 50 feet wheelbarrow – partner up.

CF Striking Class WOD:

AMRAP – 12 10 1 Arm Russians – Right 20 Combos (2-3) 10 Sledge Strikes – Right 10 1 Arm Russians – Left 20 Combos (1-4) 10 Sledge Strikes – Left Rest 2 min 5 RFT 5 DB DL 5 DB HPC 5 DB PP

[gallery ids="50418,50419,50420,50421,50422,50423"]]]>