WODs for Thursday 11/14/13

Mystery Thursday

CF Class WOD:

Strength:

2×5 Power clean

Met-con: Complete 5 rounds for time of:

6 Power Clean 10 Weighted Step Ups – 20″

Power Clean weight: Competitor: 155 / 100-105 Rx: 135 / 95 Pack: 95 / 65 Puppies: 75 / 55 Buttercups: 65 / 45

KB Weight:

Competitor: 50/30 Rx: 45/25 Pack: 40/20 Puppies: 25/15 Buttercups: 5-10lbs

KB Class WOD:

Strength:

2×5 KB Clean R/L

Met-con:

4 minute AMRAP

12 sledgehammers 6 goblet squats

75/55

1 minute rest

WOD 2:

4 minute amrap

3 inverted burpees 6 power swings

75/55

1 minute rest

WOD 3:

Tabata half TGU’s (the sit-up portion of the TGU) 20 secs on/10 secs off

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