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WODs for Saturday, 5/7/16

10
May
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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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