WODs for Saturday 8/24/13

26
Aug

WODs for Saturday 8/24/13

CF Class WOD:

Met-con: Complete as many rounds and reps as possible in 6 minutes of: 135/95 lbs Power Cleans x 5 reps Burpees Over the Barbell x 5 reps

Rest 4 minutes Complete as many rounds and reps as possible in 6 minutes of: Wall Ball Shots x 10 reps Hand-Release Push-Ups x 10 reps

Rest 4 minutes Complete as many calories as possible in 6 minutes of: Row for Calories

*For our beginner friends we will substitute 10 Kettlebell Swings for the 5 Power Cleans.

KB Class WOD: Met-con:

10 rounds for time 55/35

1 One-Arm Swing (r) 1 KB Clean (r) 1 KB Front Squat (r) 1 Military Press (r) 1 KB Snatch (r)

Repeat the sequence above with the left to finish Round 1. Switch back to right hand and begin round 2… repeat for 10 rounds.

CF Striking Class WOD:

8 Minute AMRAP 5 slamballs 10 A Frames 5 KB Swings (70/55) 10 knee combos Rest 1 minute 2 Minute AMRAP 5 combos (1-2) 1 burpee Rest 2 minutes 7 Minute AMRAP 5 pushups 5 situps 5 ring rows 5 squats Rest 1 minute 1 Minute AMRAP Heavy bag strikes

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