WODs for Thursday, 5/15/14

16
May

WODs for Thursday, 5/15/14

Strength:

3 Rounds Turkish Get-up, 2/2, try to increase by 5lbs from last 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: AMRAP 12 5 Hang Power clean (115/75 for Barbell, 55/35 for KB – dual bells if possible, if not alternate arms per round) 10 Deadlifts (115/75 for Barbell, 55/35 for KB – dual bells if possible, if not, 5 per side suitcase style) 20 Lateral Jumps over the Bar or Bell

Stretch: Full Body Stretching Series #4

CF Striking WOD:

A. 21 1 Arm Russians (each arm) 10 Rear Roundhouses (each leg) 15 1 Arm Russians (each arm) 10 Rear Roundhouses (each leg) 9 1 Arm Russians (each arm) 10 Rear Roundhouses (each leg)

B. 21 Combos (1-2-3-4-knees) 10 Burpees 15 Combos (1-2-3-4-knees) 10 Burpees 9 Combos (1-2-3-4-knees) 10 Burpees Partner 1 does wod A then partners switch and Partner 2 does wod A.  Partner 1 then does wod B and after switches and Partner 2 does wod B. Scored by total time. [gallery ids="55130,55131,55132,55133,55134,55135,55136,55137,55138,55139,55140,55141,55142,55143,55144,55145,55146,55147,55148,55149,55150,55151,55152,55153,55154,55155,55156,55157,55158,55159,55160,55161,55162,55163,55164,55165,55166,55167,55168,55169,55170,55171,55172,55173,55174,55175,55176,55177,55178,55179,55180,55181,55182,55183,55184,55185,55186,55187,55188,55189,55190,55191,55192,55193,55194,55195,55196,55197,55198,55199,55200,55201,55202,55203,55204,55205,55206,55207,55208,55209,55210,55211,55212,55213,55214,55215"]]]>