WODs for Tuesday 8/13/13

15
Aug

WODs for Tuesday 8/13/13

CF Class WOD: Strength: Deadlift 5,3,2 5 reps should be done around 75% of your max, 3 reps around 85% of your max, and 2 reps around 95% of your max

Met-con: For time*: 21 Deadlifts 800 M Run 15 Deadlifts 400 M Run 9 Deadlifts 200 M Run

*15 min time limit. Use 70% of the weight used for the 5 rep set above.

KB Class WOD: Strength:

Barbell Clean – 3×5

Met-con: KB One-armed swing (30 seconds left + 30 seconds right) KB High Pull (30 seconds left + 30 seconds right) KB Clean (30 seconds left + 30 seconds right) KB Snatch (30 seconds left + 30 seconds right) KB Reverse lunge (30 seconds left + 30 seconds right) KB military press (30 seconds left + 30 seconds right) KB Russian Swing (30 seconds) Plank (30 seconds) KB Russian swing (30 seconds) Plank (30 seconds) Push Up (30 seconds)

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