10
May
WODs for Saturday, 5/7/16
Strength: Back Squat Choose a “Pull” Bodyweight Progression.
Met-Con: 3 rounds for time of: 5 Renegade Rows 10 Strict Pull-Ups 20 Walking Lunges with DBs
Stretch: Full Body Stretching Series #5
CF Striking – Fight Club WOD:
Metcon (AMRAP – Rounds and Reps)
AMRAP – 3 Minutes
Lunge 25′
3 Burpees
Sprint 25′
8 Knees (Split)
—
Rest 1 Minute
—
AMRAP – 4 Minutes
Sprint 50′
5 Russian Swings (70/55)
Sprint 50′
10 Combos (1-2-1-elbow)
—
Rest 2 Minutes
—
AMRAP – 3 Minutes
Complex (@50% 1RM STO)
– 3 Deadlifts
– 2 Hang Power Cleans
– 1 Shoulder to Overhead
6 Front Kick/Roundhouse Combos (Split)
—
Rest 1 Minute
—
AMRAP – 4 Minutes
3 Pullups/Ring Rows
5 Combos (1-2-3-4-5-6)
7 Air Squats
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