WODs for Saturday, 3/4/17

6
Mar

WODs for Saturday, 3/4/17

Strength: Overhead Squat 10 minute EMOM Minutes 1-5: 5 Reps Minutes 6-10: 3 Reps At the 5 minute mark increase the weight for your Overhead Squats.  Bars should be taken from the floor – either a snatch or clean and jerk to the back rack.

Met-Con: 5 Rounds for Time: 3 power snatches (heavy for you) 12 pullups

Stretch: Full Body Stretching Series #3

CF Striking – Fight Club WOD:

2 Cycles – In 1 minute 10 Combos (1-2-1-elbow) ME Squats Rest 30 seconds In 1 minute 12 Roundhouses (split) ME Wall Ball Rest 30 seconds In 1 minute 14 Knees (split) ME Burpees Rest 30 seconds In 1 minute 16 Combos (3-4) ME Striking Sit-ups Rest 30 seconds Repeat cycle 1 more time from top Then rest 1 minute 20-16-12-8-4 Weighted plate lunges Combos (1-2-3-4)

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