WODs for Saturday, 6/25/16

27
Jun

WODs for Saturday, 6/25/16

Strength: Bear Complex 3-3-3    Power clean Front Squat Push Press Back Squat Push Press

Met-Con: 3 x 4′ AMRAP                          Clock begins:                        Buy-in – 1 Rope climb or 2 beginner rope climbs 200 meter run                            then in time remaining,AMRAP:               10 Air Squats                         20 Flutterkicks, each leg = 1 rep                            Rest 1 minute

Stretch: Full Body Stretching Series #6

CF Striking – Fight Club WOD:

For 4 min 1st 30s -10 combo (1-2-1-elbow) 2nd 30s-  Burpees ( Rx 6, Comp 8) Rest 1 minute

Amrap 2 min 4 Plate GTO (45/25) 8 Knees (split) Rest 1 minute

Amrap 3 min 5 Pull Ups or Ring Rows 8 Roundhouses (Split) Rest 2 minutes

Metcon for Time Row 400m 30 combos (1-2) 21 Abmat Sit-ups Row 200m 20 combos (1-2-3-4) 15 Abmats Sit-ups Row 100m 10 combos (1-2-3-4-5-6) 9 Abmat sit-ups

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