WODs for Saturday 8/11/12


WODs for Saturday 8/11/12

10 rep increments for everyone today!!! It was just a matter of 10 x how many to get to hundreds of reps by the end!!

CF Class WOD: For time: 10 Handstand push-ups 20 Wall ball shots, 20/14 pound ball to 10’ target 30 Toes-to-bar 40 Power cleans, 135/95 pounds 50 Burpees 60 Sumo deadlift high-pull, 75/55 pounds

KB Class WOD: 100 Power Swings 90 Squat 80 Snatch 70 Sit-up 60 Clean 50 Lunge


(if single arm technique- divide reps into each arm)

CF Striking WOD:

Partner WOD One partner does sit ups while the other completes all exercises up to the Striking portion.  During the WOD, the team must reach a total of 300.  If completed prior to the 10 rounds, the team member not working may rest…if not completed during the 10 rounds the balance is finished at the end.  WOD is complete when partners have completed 10 rounds collectively and the situps are done. 10 Air Squats 10 Ground and Pound (Each side hammer) 20 Sledge Swings 10 Slamballs 10 Combos (1-2-3-4)

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