WODs for Saturday 3/16/13

16
Mar

WODs for Saturday 3/16/13

HAPPY ST. PATRICK’S DAY!!!

CF Class WOD: Strength: Close Grip Bench Press: 5,3,2 reps

Coaching Point: Grip the barbell directly above your shoulders. This will transfer into movements we have been focusing on where we are working towards a more gymnastics position, i.e., push-ups, handstands, dips, etc…

Met-Con: Happy St Patrick’s Day!!

Warm-Up #2: Fill Up your cup of beer and take your first sip or take a shot of Bailey’s

Partner WOD: Partner’s take turns completing each exercise. Partner A drinks beer while Partner B completes all reps of the 1st exercise or takes 1 shot of Bailey’s. They then switch, Partner B drinks beer or takes a shot of Bailey’s while Partner A completes all reps of the first exercise before moving to the next station. Continue moving in this same format through each exercise until each team member has completed all three rounds of the workout. If there is an uneven amount of participants, have a team of 3 and two are Partner A, and one is partner B.

S = Sumo Deadlift High Pull T = Thrusters P = Plank Ladders A = Air squats T = Toes to Bar S = Sit-ups 17 Reps of Each 3 Rounds **There will be a choice of alcoholic and non-alcoholic beer as well as Bailey’s. KB Class WOD: Partner WOD: Partner’s take turns completing each exercise. Partner A drinks beer or takes a shot of Bailey’s while Partner B completes all reps of the 1st exercise. They then switch, Partner B drinks beer or takes a shot of Bailey’s while Partner A completes all reps of the first exercise before moving to the next station. Continue moving in this same format through each exercise until each team member has completed all three rounds of the workout. If there is an uneven amount of participants, have a team of 3 and two are Partner A, and one is partner B. S = KB Sumo Deadlift High Pull T = KB Thrusters P = Plank Ladders A = Air Squats T = Toes to Bar S = Sit-ups 17 Reps of Each Rounds  

CF Striking WOD: 3 Rounds – 17 reps each

Teams of two. Drink every round.

Wallballs 20/14 Hammerfists (3 position) ID and Attacks (3 strike) Slamballs Knee Combos Elbows Yoke Walk (225/135) 50′

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