WODs for Thursday 11/15/12

17
Nov

WODs for Thursday 11/15/12

We have been working on engaging those hammies this week for our CFitters.  After this metcon that feels like a strength WOD, our CFitters should be feeeeeeeellllliiinnnngggg IT!!

Our CFitters were getting stoned at Arenal Fitness and it was LEGAL!!!  The atlas stones made their appearance in a WOD.  Get your mind out of the gutter.  🙂

Our KBellers have begun their strength component and boy are they pushing their limits.  There’s no ceiling to what can be accomplished with a kettlebell!!

CF Class WOD: Strength: Ground to Shoulder with Stones 3×5 75-85% of max

Met-Con: 21-15-9 reps for time of: 225/155 pound Deadlift 95/65 pound Thruster

KB Class WOD: 5-5-5 KB Thrusters

then:

Then:

8 Minute Alternating Tabata:

Power Swing: 55/35 Push-ups (hand release)

Score = Total Reps

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