WODs for Saturday 5/18/13

20
May

WODs for Saturday 5/18/13

KB Class WOD: Strength: Floor Press 5×5

Coaching Point: Kettlebell Floor Press video.

Met-con:

21,18,15,12,9,6,3 KB SDHP 1 Arm Swing (each side) Box Jump

CF Class WOD: Strength: EMOM for 5 minutes: 2 Snatches at 75% of max. Minutes 5-7 AMRAP: Ground to full squat.

Coaching Point:  Warm up into your snatches with the Burgener Warm Up.

Met-con: 600m Run 30 SDHP 95/65 20 Push-Ups 15 Walking Lunges 400m Run 15 Walking Lunges 20 Push-Ups 30 SDHP 600m Run

CFStriking Class WOD: 5 AMRAP Airdyne (.1 mile) 10 Striking Sit ups 10 DU (3:1 singles)

*rest 1 minute

5 minute row

*rest 1 minute

5 AMRAP 7 Slamballs 30 G&P 7 Wallballs

*rest 1 minute

5 AMRAP 5 Pushups 10 A-frame/knees combos 5 Ring rows

*rest 1 minute

5 minute row

*rest 1 minute

5 AMRAP 5 Pull ups 5 Combos (1-2-burpee-3-4) 5 Box jumps

CFKids Class WOD: Skill Pull Ups WOD AMRAP – 10 min – 75 ft broad jumps, bear crawl back, 5 strict press, 5 box jumps Game Punch/Kick Coaches

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