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