WODs for Wednesday 10/3/12

4
Oct

WODs for Wednesday 10/3/12

CF Class WOD: Strength: Shoulder Press 3×5 – 75-85% of max

Met-Con: Complete as many rounds as possible in 12 minutes of: 18 Box jumps, 24/20 15 Toes to bar 12 Pull-ups

KB Class WOD: 3 rounds of a 3 Minute AMRAP with 1 minute rest in between rounds

Alternating hands every round with Snatches and Jerks

Snatch, 3 reps 2 Hand Release, 4 reps Power Swing, 5 reps Jerks, 6 reps

55/35

CF Striking Class WOD:
Partner WOD
20 min AMRAP
Partner 1 run 400 m
While partner 1 is working, partner 2 is AMRAPing
1 tire flip
10 heavy bag combos (1-2-1-2)
5 kbs 55/35
10 slam ball
*when partner 1 gets back from the run, they pick up where partner 2 left off
 
Score is for total rounds.
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