WODs for Saturday, 11/8/14

10
Nov

WODs for Saturday, 11/8/14

Strength: Back Squat 4×2, 1st set at 80% of max, 2nd set at 85% of max, 3rd set at 90% of max, 4th set at 95% of max. Rest 1 minute Choose from a “Push” Bodyweight Progression Push-Up, Dip, Handstand hold/push-up Rest 1-2 minutes

Met-con:   “Annie”

Rx:  50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

Friends & Family:

Partner Workout: In teams of 2:  One partner complets as many rounds/reps of the following while partner rows 250 meters.  Once the row is complete, the partner picks up where the other left off. 15 Minute AMRAP: 7 Wall Ball 7 Plank Ladders 7 Squat Thrusters

Stretch: Full Body Stretching Series #4

CF Striking WOD:

5 Rounds 7 DB Thrusters (45/30) 10 Combos (1-2-knees) — Rest 1 minute — 3 Rounds 20 Abmat Situps 20 Front Kicks (split) 20 Russian Swings (70/55) — Rest 1 minute — 1 Round 500m Row 50 Hammerfists 15 Burpees 30 Hammerfists 10 Burpees 10 Hammerfists 5 Burpees

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