14
Nov
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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