WODs for Saturday 3/14/15

16
Mar

WODs for Saturday 3/14/15

Strength: Back Squat 3×5 Rest 1 minute. Choose a “Pull” Bodyweight Progression. Rest 1-2 minutes

Met-Con: “St Patrick’s Day WOD” 3 Rounds for Time 17 Toes to Bar 17 Burpees 17 Taters

Stretch: Full Body Stretching Series #2

CF Striking WOD:

Tabata Clock for 5 Minutes In :20s 5 DB Snatches (right) ME Combos (1-rear knee) In :20s 5 DB Snatches (left) ME Combos (2-lead knee) — Rest 1 minute — AMRAP – 5 Minutes 5 Wallballs 5 (1-2-3-4) — Rest 1 minute — AMRAP – 5 minutes 3 Burpees 6 Roundhouses (split)

CFKids WOD:

AMRAP – 4 Minutes 4 Wallballs 8 Situps — Rest 1 Minute — AMRAP – 4 Minutes 5 Calorie Row 5 Burpees — Rest 1 Minute — AMRAP – 4 Minutes 4 Pushups 8 Air Squats

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