WODs for Saturday, 4/30/16

2
May

WODs for Saturday, 4/30/16

Strength: Shoulder Press “Hinge”

Met-Con: 5 RFT: 7 Push Jerks 7 Pull ups 7 KB SDHP

Stretch: Full Body Stretching Series #5

CF Striking – Fight Club WOD:

Amrap -4 Minutes Sprint 50′ 1 Complex (@ 50% Thruster 1RM) – 1 Deadlift -3 Hang Power Cleans -5 Thrusters Sprint 50′ 10 Combos (1-2) Rest 1 Min Amrap – 3 min 3 Burpees 5 American Swings (53/35) 8 Roundhouses (Split) Rest 1 Min Every 30s for 4 Minutes 1st: 10 Wallball Elbows & 5 Wallballs (20/14) 2nd: 6 Front Kicks (Split) & 10 Abmat Sit-ups Rest 1 Min Amrap – 2 min 3 combos (1-2-1-elbow) 4 Knees (Split) 5 Air Squats Add rounds and reps from each section for a final score. The “every 30s portion,  count 8 rounds if completed within time limits. If unable, count as a Amrap.

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