WODs for Saturday, 9/13/14

15
Sep

WODs for Saturday, 9/13/14

Strength:

3 Rounds Back Squat, 5 reps, try to increase by 5-10lbs from last time Rest 1 minute Dips, 5-10 reps Rest 1-2 minutes

Met-con: 10 Clean & Jerks (anyhow) 135/95 with barbell or 55/35 Dual KB 10 Pull-ups 8 Clean & Jerks (anyhow) 10 Pull-ups 6 Clean & Jerks (anyhow) 10 Pull-ups 4 Clean & Jerks (anyhow) 10 Pull-ups 2 Clean & Jerks (anyhow) 10 Pull-ups

Friends & Family: Partner up with your friend or family member: As a team complete as many rounds as possible in 20 mins of: 10 Bumper plate GTO 10 Bumper Plate Burpees 10 Overhead Lunges, alternating legs While one partner works on the AMRAP, the other is carrying his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off.

Strength: Full Body Stretching Series #6

CFKids WOD:

Workout
10 min AMRAP
8 wall balls
4 pull ups
4 broad jumps
8 sit ups
Game
Dodgeball
CFStriking WOD:
AMRAP – 4 minutes 5 Wallballs 20 Hammerfists Rest 1 minute AMRAP – 4 minutes 8 Russians 12 Knees (split) Rest 1 minute 5 Rounds 25 Combos (1-2) 17 Abmat Situps 9 Renegade Row Pushups
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