WODs for Tuesday 11/12/13

13
Nov

WODs for Tuesday 11/12/13

CF Class WOD: Strength:

High Bar Back Squat

2×5 Weight should be around 55-60% if this is the first time squatting after the Total. If not, increase by 5-10lbs from previous squat day

Met-con: Sindy As many rounds as possible in 15 minutes:

Pull Ups – 5 reps Push Ups – 7 reps 40 lbs Ball Slams – 10 reps

KB Class WOD: Strength: Dual Kettelbell Front Squat or goblet squat

2×5 Weight should be around 55-60% if this is the first time squatting after the Total. If not, increase by 5-10lbs from previous squat day

Met-con:

5 rounds: 5x Pull-ups 20x 1/2 Rotation switch 5x Burpee box jumps

CFKids Class WOD: Skill: Goblet squat WOD: 2 min max burpees over bar then row 250 then 3 rds 10 thrusters 10 sit ups

[gallery ids="45557,45559,45561,45563,45565,45567,45569,45571,45573,45575,45577,45579,45581,45583,45585,45590,45587,45592,45593,45594,45595,45596,45597,45598,45599,45600,45601,45602,45606,45607"]]]>