WODs for Thursday 10/3/13

4
Oct

WODs for Thursday 10/3/13

CF Class WOD: Strength: Shoulder Press 5×5 75-85% of max

Met-con: 10-9-8-7-6-5-4-3-2-1 reps of: Shoulder press, 95 lbs (65 lbs) – approximately 75-80% of weight used in strength Sit-ups 200 meter run

KB Class WOD: Strength: 1-Armed Kettlebell Military Press 3×3 85-90% of max

Strict Press – no legs!

Met-con: With 15 minutes on the clock complete: 10 Kettlebell Clean & Presses (1.5/1 pood, 5 right arm then 5 left arm) every minute on the minute for 10 minutes. Then 10 Kettlebell Snatches (1.5/1 pood, 5 right then 5 left) every minute on the minute for 5 minutes.

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