WODs for Saturday 5/11/13


WODs for Saturday 5/11/13

KB Class WOD: 4 Rounds

21 Dual KB Russian Swings 100 meters Farmers walk 100 meters Overhead Med ball throw – throw ball as far as you can, run to it, pick it up, throw, etc….

CF Class WOD: Met-Con: 500m row 10 burpee over the box jumps 24/20″ 20 toes to bar (grouponers can sub with abmat sit-ups) 30 shoulder to overhead 115/75 40 kb swings 55/35 50 du’s

Here’s the catch: you progress as far as you can in 4 min, rest 3 min, then do the same for 6 min, rest 3 min, then complete the whole thing. You start at the beginning each time.

CF Striking Class WOD:

Ascending Heavy bag cycle 4 RFT 100m building loop 10 ball busters (4 count) 5 wallballs (2 for 1) 20 combos (1-2-1-2-5-6) 10 ghds 30 front kicks (split) 15 burpees

CFKids Class WOD: Skill Plank holds/push ups WOD Stations – 90 sec at each, rowing, ball slams, sit ups, push ups/plank holds – 3 times at each station Game CF Baseball

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