WODs for Saturday, 5/3/14

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.
The swing is russian swings to equal that many pounds.  Example men swing a 70 lb 28 times to meet weight.
CFKids WOD:
12 min 200 m run 50 m farmers carry 50 m overhead carry 20 walking lunges
[gallery ids="54471,54470,54464,54469,54468,54467,54466,54465,54463,54462,54461,54460,54459,54458,54457,54456,54455,54454,54453,54452,54451,54450,54449,54448,54447,54446,54445,54444,54443,54442,54441,54440,54439,54438,54437,54436,54435,54434,54433,54431,54430,54429,54428,54427,54426,54425,54424,54423,54422"]
]]>