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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