WODs for Saturday 5/19/12

21
May

WODs for Saturday 5/19/12

While some of our Arenal family members were teaming up in the gym, we had great Warriors representing our Arenal family at the 2012 Warrior Dash!!!

Check out our Facebook page to see all of the photos thanks to our resident photographer Linda Anderson.

[caption id="attachment_23186" align="alignnone" width="300" caption="Warroir Dash 2012 - Before"][/caption] [caption id="attachment_23187" align="alignnone" width="300" caption="Warrior Dash 2012 - After"][/caption]

KB Class WOD: 5 ROUNDS

10 Ninja roll-ups (use KB for counterbalance if needed) 15 American swings 200m run

CF Class WOD: Partner Workout! As many rounds as possible in 20 minutes. One person working at a time (except on the med ball carry). Partners must use the same equipment (unless there is a scaling issue). Must evenly divide the work but can be done in whatever way team decides.

20 ring push ups

40 dumbbell power snatches –a single dumbbell in one hand- (Advanced: 45lb, Intermediate*: 30lb, Novice: 20lb)

120 single unders (double unders count for two reps though!)

200m medicine ball run –both athletes must stay together, but only one ball per team- (Advanced: 30lb, Intermediate*: 20lb, Novice: 14lb)

**If you don’t have an even amount of people, a team can have three people with two of the three acting as one person and working at the same time. Both must complete the work before switching to their partner.

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