WODs for Tuesday, 4/15/14

16
Apr

WODs for Tuesday, 4/15/14

WODs for Tuesday, 4/15/14:

Strength:

3 Rounds Front Squat, 5 reps, try to increase by 5-10lbs from last time

(Choice of Barbell Front Squat or Kettlebell Front Squat, single or dual bells) Rest 1 minute Muscle Up Transition Work, 5-10 reps Rest 1-2 minutes

CrossFit Met-con:  AMRAP in 12 minutes of: 3 Clean & Jerks 3 Hand release push ups 6 Clean & Jerks 6 Hand release push ups….

Each round the reps go up by 3

Kettlebell Met-con: AMRAP in 12 minutes of: 3/3 KB Clean & Jerks or 3 Dual Bells if possible 3 Hand release push ups 6/6 KB Clean & Jerks or 6 Dual Bells if possible 6 Hand release push ups….

Each round the reps go up by 3

CF Kids WOD:

Minutes 0-1 Max Effort Squats

Rest 30 seconds

Minutes 1:30-2:30 Max Effort Burpees

Rest 30 seconds

Minutes 3-4 Max Effort Sit-ups

Rest 2 minutes

Minutes 6-12 AMRAP

5 wall Ball

5 Ring Rows

10 Lunges

Sprint the length of gym and back

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