WODs for Saturday, 4/26/14
Strength:
3 Rounds Clean, 5 reps, try to increase by 2.5-5lbs from last time
(Choice of Barbell or KB Cleans, if using KB’s, it’s 5 per arm or Dual bells) Rest 1 minute Russian Step-Ups, 10 reps per leg Rest 1-2 minutes
Met-con:
21 Hip Extensions Run 200 meters 18 Hip Extensions Run 200 meters 15 Hip Extensions Run 200 meters 12 Hip Extensions Run 200 meters 9 Hip Extensions Run 200 meters 6 Hip Extensions Run 200 meters 3 Hip Extensions Run 200 meters
CrossFit Striking WOD:
EMOM – 6 min Even: 100m row & 5 slamballs & 10 G&P (each arm is 1) Odd: 10 russians & 5 burpees & 10 front kicks (split)
Rest 2 min
5 rounds 10 1-rear elbow 5 DB snatches (right) 10 Right roundhouses 5 bent over DB rows (right) 10 2-lead elbow 5 bent over DB rows (left) 10 Left roundhouses 5 DB Snatches (left)
10 KB Russian swings with 10lb bell
Stretch: Full Body Stretching Series #2
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