WODs for Saturday 4/19/14


WODs for Saturday 4/19/14


3 Rounds: Back Squat, 5 reps, try to increase by 5-10lbs from last time (Choice of Barbell or KB – if using KB, do a goblet squat) Rest 1 minute Handstand Hold/Push-Up, 30 second holds or 3-6 reps Rest 1-2 minutes


Teams of 2: 15 Minute AMRAP:   Med Ball Run 20/14

American KB Swings 55/35 One person runs 200 meters with med ball while the other does American KB swings. Alternate after one teammate completes run. Every minute on the minute, both teammates do 5 pushups. Score is total number of KB swings

Stretch: Full Body Stretching Series #6

CFStriking WOD: For 4 minutes: 1st 20s: 10 (1-4-lead elbow) 2nd 20s: 10 (2-3-rear elbow) 3rd 20s: 10 knees

Rest 1 min

10 rounds 5 burpees 10 russians 15 (1-2-3-4)


“Little Michael”

3 rounds:

run 400m

25 Supermans

25 Sit Ups

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