WODs for Saturday, 4/12/14

14
Apr

WODs for Saturday, 4/12/14

CrossFit WOD:

Strength: 

3 Rounds: Overhead Squat, 5 reps Rest 1 minute Ring Rows, 10 reps Rest 1-2 minutes

Met-con: Complete as many rounds as possible in seven minutes of: Bodyweight Deadlift, 7 reps 20 meter Sprint 14 Pistols (7 per leg) 21 Double-unders 20 meter Sprint

Kettlebell WOD: Strength: 

3 Rounds: KB Overhead Squat, 5/5 reps Rest 1 minute Ring Rows, 10 reps Rest 1-2 minutes

Met-con: Version A:  Rx/Pack: 5 rounds Set up two cones 20m apart 5x Double KB jerk 20m Dual Overhead walk 15x Double KB Russian swing 20m Farmers walk back to start Rest 1 minute between rounds

CrossFit Striking WOD:

3 AMRAP 10 (1-4-5) 10 Squats Rest 30s 3 AMRAP 10 (2-3-6) 10 Lunges Rest 30s 3 AMRAP 10 knees 5 Burpees Rest 30s 3 AMRAP 10 (1-2) 10 Mountain climbers Rest 30s 3 AMRAP 10 (1-2-3-4) 10 Jumping jacks

Friends & Family WOD:

3, 7 minute AMRAPs with 2 minutes rest between

AMRAP 1: 

30 Mountain Climbers

10 Air Squats

*Alternate rounds with your partner

AMRAP 2:

20,40,60 Feet Shuttle Run

Plank Hold

*No rest, one partner runs while the other holds a plank, then switch.

AMRAP 3:

100 meter Overhead Plate Carry

10 Sit-ups

*Alternate rounds with your partner

CF Kids WOD: 12 min AMRAP Broad jumps 50 ft Jumping skip back 200 m run 10 side jumps back and forth with both feet over sidewalk lines

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