WODs for Wednesday, 9/12/12


WODs for Wednesday, 9/12/12

Benchmark WOD turned Striking!!

Lots of reps for benching to try and hit some PRs.

And KBellers got to do some gymnastics skills during their WOD.

CF Striking WOD:

“Striking Slam Elizabeth”

21-15-9 Squat Cleans (option of dual kb, db, or use of bb) Alternating combos (1-2-1-2 and 2-1-2-1) Set of 4 = 1 combo Slam Ball


tabata knee strikes – partner 2 holds focus mit while partner 1 goes through tabata, switch

KB WOD: 2 Rounds: 15 reps of all movements

KB snatch (15L/15R) ring rows KB Push Press (15L/15R) Hollow rocks KB Squat Clean (15L/15R)

CF WOD: Resting 60 seconds between sets: Bench press 2-2-2-2-2-2-2-2-2-2

BONUS WOD: Perform as many double unders as possible in 1 minute. Run 400m Perform as many double unders as possible before the time runs out (6 minutes from the start of the workout).

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