WODs for Saturday 3/15/14

17
Mar

WODs for Saturday 3/15/14

CF Class WOD:

Strength: 3 Rounds Front Squat, 5 reps (find a moderate weight that you will continue to build on throughout the month) Rest 1 minute Farmer’s Carry, 100 feet Rest 1-2 minutes

Met-con: As many rounds as possible in 8 minutes. 8 dumbbell push presses 45/30 **This would be a single dumbbell in each hand. 5R/5L alternating leg Pistols 50 single unders

KB Class WOD:

Strength: 2 Rounds KB Front Squat, 5 reps (find a moderate weight that you will continue to build on throughout the month) – can use single or dual bells Rest 1 minute Farmer’s Carry, 100 feet Rest 1-2 minutes

Met-con: 3 Rounds: Run 200 meters 3 Dual Cleans or 3/3 if using single KB’s 35/25 10 Burpee Pull-ups

CFStriking Class WOD: With a rower set for 1 minute of work/1 minute rest intervals work through the following in the rest periods. Score is meters minus time in seconds.

10 C&Js 20 Burpee Uppercut Combos 30 Box Jumps/Step Ups 40 Combos (1-2-3-4) 50 DU (3:1 Singles) 100 Hammerfists

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