WODs for Wednesday 3/19/14

21
Mar

WODs for Wednesday 3/19/14

CF Class WOD: Strength: 3 Rounds Back Squat, 5 reps (continue with Linear Progression – up by 5-10lbs from previous squat day or reset back to 65-75% of max) Rest 1 minute Dips, 5-10 reps Rest 1-2 minutes

Met-con: Diane Ladder 225/155 AMRAP – 12

3-6-9-12-15-18-21 … etc.

Go up as far as ladder as you can in 12 minutes

KB Class WOD: Strength: 2 Rounds Goblet Squat, 5 reps (continue with Linear Progression – up by 5-10lbs from previous squat day or reset back to 65-75% of max) Rest 1 minute Dips, 5-10 reps Rest 1-2 minutes

Met-con: 21-15-9 reps, for time of: Row for calories Kettlebell Swing Push-up (hand release)

Scaling Options: Competitor: 70/55 Rx: 55/35

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