WODs for Saturday, 10/11/14

13
Oct

WODs for Saturday, 10/11/14

Strength:

3 Rounds Overhead Squats, 5 reps Rest 1 minute Handstand Hold/Push-Up, 30 second holds or 3-6 reps Rest 1-2 minutes

Met-con: 3 Rounds for time: Complete the following KB Complex: 1/2 KB TGU to standing KB Clean KB Thruster KB Snatch 1/2 KB TGU back to lying down then repeat on other side Run  400m

Friends & Family:

With a partner complete as many reps/rounds as possible in 20 minutes:   40 Jumprope 40 Walking Lunge 20 Burpees 20 Step-Ups

Reps for a movement must be completed before moving to the next. Reps must be divided equally but can be broken up however they choose.

Stretch: Full Body Stretching Series #4

CF Striking WOD:

AMRAP – 20 minutes 30 Combos (1-2-3-4) 10 Pullups 20 Knees (split) 20 Push Ups 10 Front Kicks (split) 30 Squats

[gallery ids="63242,63244,63246,63248,63250,63252,63254,63256,63258,63260,63262,63264,63266,63268,63270,63272,63274,63276,63278,63279,63280,63281,63282,63283,63284,63285,63286,63287,63288,63289,63290,63291,63292,63293,63294,63295,63296,63297,63298,63299,63300,63301,63302"]]]>