WODs for Saturday 7/20/13

23
Jul

WODs for Saturday 7/20/13

CF Striking Class WOD:
16 minute AMRAP

5 BB rollout-clean-presses (65/35)
10 Combos (1-2-5-6-knees)
20 GTO w/ plate (45/25)
10 G+P Combos (4 hammers/sprawl over)
5 Burpee+s (Double Pushup)

Rest 1 min

ME “Rigid Inches Hold”

CF Class WOD:
Strength:

3 Stop Cleans

3 Stop Clean:

however once we get to the hips, we would like for you to have them go overhead. Stop at shins, knees, hips, then CLEAN!!

Met-con:
“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

KB Class WOD:
Strength:
KB Strong Cycle 4 minute Clean and Jerk Test: Should be heavy.

One switch during the time period. The bell cannot touch the ground, the opposite hand except for the switch and cannot be supported in anyway except overhead. A no rep would be an incomplete lockout at the top.

Met-con:

10 minute AMRAP:
12 box jump 24/20
9 Hand Release Push-Ups
100ft dual KB overhead walk, 35/25

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