WODs for Wednesday 12/19/12

20
Dec

WODs for Wednesday 12/19/12

Let’s start thinking about going heavier on the weight and if you need to scale, scale the reps.  This will help build strength which in turn will benefit your metcons with greater power and efficiency of movement.

CF Class WOD: Strength: Military Press 3×3 85-90% of max

Met-Con: Complete 3 rounds for time:

10 KB Swings – 70/55lbs 10 Squats with KB in rack position – right 25 yard (75 feet) One Arm Farmer Walk with KB in rack position – right 10 KB Swings 10 Squats with KB in rack position – left 25 yard One Arm Farmer Walk with KB in rack position – left

*Rest 45 seconds between rounds

KB Class WOD: KB SDHP 3×3 then:

15 minute AMRAP: 5×10 meter shuttle runs 20 Russian Swings (55/35) 10 Hand Release Push Ups

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