WODs for Saturday, 12/13/14

14
Dec

WODs for Saturday, 12/13/14

Strength: Back squat 5,3,2 5 reps should be done around 75% of their max, 3 reps around 85% of their max, and 2 reps around 95% of their max Choose from a “Push” Bodyweight Progression Push-Up, Dip, Handstand hold/push-up Rest 1-2 minutes

Met-con:  6 Rounds: 6 Push Jerks 115/75 with Barbell or 35/25 with KB – dual if possible 50 ft Overhead Walking Lunge 45/25 12 Pistols (6/6)

Friends & Family:

Met-con: 15 AMRAP 5 Burpees 10 Med Ball Squats 5 Ring Rows 100 meter run In teams of 2 with only 1 person works at a time alternating each round

CF Striking WOD:

7 Rounds 10 Russians (70/55) 10 Combos (1-2) 10 Double Unders (3:1 Singles) 10 Combos (3-4) 10 Situps (GHD/Abmat) 10 Roundhouses (split) 10 Burpees

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