WODs for Saturday, 5/17/14

19
May

WODs for Saturday, 5/17/14

Strength: 

3 Rounds: Push Jerk, 5 reps, try to increase by 2.5-5lbs from last time (Choice of Barbell or KB Push Jerks, if using KB’s, it’s 5 per arm) Rest 1 minute Prisoner Squats against wall, 10 reps Rest 1-2 minutes

Prisoner squats – hands behind head, facing wall, do not allow elbows to come in front of the ears.  Use the wall to ensure an upright position.

Met-con:

3 rounds for time of:  45/25, 35/15 10 Bumper plate thrusters 10 Bumper Plate Burpees http://www.onetruemedia.com/otm_site/view_shared?p=35e90936c6ba67b78ae658&skin_id=601&utm_source=otm&utm_medium=image  50 ft Overhead Walking Lunge 200 m Plate Carry Post total time

Stretch: Full Body Stretching Series #6

CFKids WOD:

12 AMRAP 30 jump rope 200 m run 10 sit up

CF Striking WOD:

8 AMRAP
5 Combos (1-4-5-6)
3 Escalating wallballs (20/14 @ 8′-9′-10′)
5 Combos (2-3-6-5)
9 Situps
Rest 1 min
1 min ME Burpees
Rest 1 min
8 AMRAP
8 Front Kicks (split)
16 DB Snatches (split)
32 Hammerfists

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