WODs for Tuesday 11/5/13


WODs for Tuesday 11/5/13

CF Class WOD: Strength:

2×5 Power clean


As many rounds as possible in 12 minutes:

7 Dumbbell Hang Cleans 7 Burpees 7 Push Ups

KB Class WOD: Strength:

KB: Dual KB Clean: 2×5

Met-con: 2 Rounds 200m run Then Farmer’s Walk, Dual KB’s in Rack position 50 feet 30 Sit-ups Then: Kettlebell complex 5R 5L, 3R 3L – use same weight for all three movements of the complex. Try to move up in weight in the second round 1. Suitcase Deadlift 2. Single Arm Clean and Jerk 3. Single Arm front squat

CFKids WOD: Max air squats for 60 seconds then 12 min: 5 ring rows 5 push ups 5 hollow rocks

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