WODs for Wednesday 10/24/12


WODs for Wednesday 10/24/12

We have been seeing so amazing accomplishments in grasping the skill of double unders.  Take some time during your warm up to practice this skill each time you come in.  Checkout page 8 of our Exercise Manual on our website to see some instructional cues and videos.

KB Class WOD: 5 Rounds: Max Pull-Ups immediately followed by 50 meter farmer’s walk 1 minute rest between rounds 55/35 Dual Bells

CF Class WOD: Skill: Light weight pause squats 5 second pause, 5×5

Met-Con: 20 minute cap Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20/14 pound ball 20 Pull-ups 10 Handstand push-ups

CF Striking Class WOD: Tabata intervals for 12 min Rotate to new station every rest (1-2) Renegade row pushups Roundhouse kick (10s each side) Abmat situps rest 1 min Amrap KB swings (55/35) in 1 min

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