WODs for Saturday 4/5/14

6
Apr

WODs for Saturday 4/5/14

CrossFit WOD:

Strength:

Strength: 3 Rounds Back Squat, 5 reps (try to increase by 5-10lbs from previous squat day) Rest 1 minute Push-Up, 8-10 reps Rest 1-2 minutes

Met-con:

“Black and Blue” 5 Rounds for Time: 10 Power Cleans 135/95, 95/65 10 Burpees

Kettlebell WOD:

Strength:

Strength: 3 Rounds Goblet Squat, 5 reps (try to increase by 5-10lbs from previous squat day) Rest 1 minute Push-Up, 8-10 reps Rest 1-2 minutes

Met-con:

5 rounds 15x 1-arm KB swing (55/35) 10/10x KB Shoulder to Overhead (55/35) 5x Burpees

Stretch:

Series: Full Body Stretching Series #6

CFStriking WOD: 6 Amrap 10 Combo (1-2-3-4) 5 Burpees 10 jack swings Rest 1 min 5 Amrap 10 knees 5 WB 10 DU (3:1 singles) Rest 1 min 4 Amrap 10 (1-4-1) 5 Slamballs 10 (2-3-2)

CFKids WOD:

12 min 200 m run 10 sit ups 10 db thrusters 10 legs in/out

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