WODs for Saturday 3/8/14

10
Mar

WODs for Saturday 3/8/14

Good luck in Phili, Ben and Erin!!!  We will miss you!!!

PROSSER Farewell WOD:

10-1

Power Cleans (Ben:155/135/115/95) (Erin:115/95/75/55) Roll outs (Barbell/Hands) Over the box jumps (24/20) Squat Thrusters Situps (GHD/Abmat) Extensions (Hip) Ring Pushups (Regular) Sledge Strikes (each arm)

CF Class WOD:

Strength: 3×3 Bear Complex (no drop) – no Clusters or Thrusters – strict bears. Power Clean Front Squat Push Press Back Squat Push Press

Met-con: AMRAP 12 5 PC (same as bears) 10 GTO w/ plate 45/25 5 k2e/pull up combos 5 burpee over bars

KB Class WOD:

Strength:

KB: Dual KB Clean: 2×5

Met-con: 2 Rounds 200m run Then Farmer’s Walk, Dual KB’s in Rack position 50 feet 30 Sit-ups Then: Kettlebell complex 5R 5L, 3R 3L – use same weight for all three movements of the complex. Try to move up in weight in the second round 1. Suitcase Deadlift 2. Single Arm Clean and Jerk 3. Single Arm front squat

CF Striking Class WOD: 7 AMRAP 5 GTO w/ plate 10 Combos (1-2-3-4) 15 Situps 20 Knees (Split) 25 Squats 30 Hammerfists

Rest 1 minute

6 AMRAP 5 GTO w/ plate 10 Combos (1-2-3-4) 15 Situps 20 Knees (Split)

Rest 1 minute

5 AMRAP 5 GTO w/ plate 10 Combos (1-2-3-4)

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