WODs for Tuesday 1/21/14

22
Jan

WODs for Tuesday 1/21/14

CF Class WOD: Strength: Back Squat

3×5 Try to increase weight by 5-10lbs from previous squat day

Met-con: 4 RFT 250m Row *Rest 1 min between (Record time for each row) *rest 2 minutes* 5 minute AMRAP 10 DUs 10 STO 95/65 10 Goblet Squats 55/35

KB Class WOD: Strength: 2×5 Dual KB front squat or goblet squat Try to increase the weight by 5lbs from previous squat day

Met-con: Use single KB 25x Ring dips 25x Walking lunges w/ KB overhead (left arm) 50x Hand-to-hand swing 55/35 25x Walking lunges w/ KB overhead (right arm) 25x Ring dips

then: Tabata Hollow Rocks, 8 Rounds :20/:10

[gallery ids="48931,48932,48933,48934,48935,48936,48937,48938,48939,48940,48941,48942,48943,48944,48945,48946,48947,48948,48949,48950,48951,48952,48953,48954,48955,48956,48957,48958,48959,48960,48961,48962,48963,48964,48965,48966,48967"]]]>