WODs for Wednesday 3/12/14

13
Mar

WODs for Wednesday 3/12/14

CF Class WOD: Strength: 3 Rounds TGU, 2 reps per side Rest 1 minute Sub max box jump, 3 reps (jump up, step down and reset before jumping again) Rest 1-2 minutes

Met-con:

3 rounds for time of: 250 meter row Overhead Walking Lunge 45/25, 100 ft 25 Abmat Sit-ups

KB Class WOD: Strength: 2 Rounds: TGU, heavy 2 reps per side Rest 1 minute Sub max box jump, 3 reps Rest 1-2 minutes

Met-con: 7 minute ladder: Go up the ladder as high as you can increasing by 5 reps each time. 5 American Kettlebell Swings 10 Double Unders 10 American Kettlebell swings 20 Double Unders 15 American Kettlebell swings 30 Double Unders 20 American Kettlebell swings 40 Double unders 25 American Kettlebell Swings 50 Double unders….etc.

Scaling Options American KB Swings: Competitor:70/55 Rx: 55/35 Pack: 35/25

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