WODs for Thursday 4/3/14

4
Apr

WODs for Thursday 4/3/14

CrossFit Class WOD:

Strength:

3 Rounds: Push Jerk, 5 reps (try to increase by 2.5-5lbs from previous time) Rest 1 minute Sub max box jump, 3 reps (jump up, step down and reset before jumping again) Rest 1-2 minutes

Met-con:

For time: Row 1000 meters, then: 5 rounds: 12 Alt Pistols – Rx/24″ box step-ups, 5 in a row each leg – Pack 12 Alt DB Snatches 45/25, 40/20

Kettlebell Class WOD:

Strength:

3 Rounds: KB Push Jerk, 5 reps (try to increase by 5lbs from previous time) Rest 1 minute Sub max box jump, 3 reps (jump up, step down and reset before jumping again) Rest 1-2 minutes

Met-con:

4 Rounds: 1:00 Max American KB Swings 55/35, 45/25 1:00 Plank Hold * No rest between rounds. Record number of swings

Stretch: Full Body Stretching Series #4

CFStriking WOD:

15 AMRAP 100m Row 12 Combos (1-2-1-2) 10 Weighted step ups 8 Renegade row pushups

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