5
May
WODs for Saturday, 5/3/14
Strength:
3 Rounds Front Squat, 5 reps (try to increase by 5-10lbs from previous squat day
Choice of Barbell or KB Front Squats,
if using KB’s, it’s 5 per arm or Dual bells Rest 1 minute Farmer’s Carry, 100 feet, rack position Rest 1-2 minutes
Met-con: 15 minute AMRAP 9 Pull ups 12 Push Press 95/65 for Barbell or 55/35 for KB 200 meter run
Stretch: Full Body Stretching Series #6
CF Striking WOD:
Swing in: 2000/1500 (Russian)
Then
100 Hammerfists
10 Deadlifts (135/95)
80 Combos (1-2)
10 Hang Power Cleans
60 Knees
10 Jerks
40 Roundhouses (split legs)
10 Power Cleans
20 Combos (rear elbow-lead elbow)
10 C&JsPick a bar weight and stick with it.
CFKids WOD:
12 min
200 m run
50 m farmers carry
50 m overhead carry
20 walking lunges
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