Wednesday 5-29-13

 In WODs

Warm Up

Junkyard Dog

Skill

Burpee Box Jump Overs

Goblet Squats

WOD

Box Battle Participants:

I. 5×5 Back squat

II. 5 min. of double under skill work

III. With your teammate – perform 5 minutes of WODs 4/5

All Others:

II. WODs 4 and 5 from competition

Teams of 2:

1 works while the other does double unders – Switch when you want

10 min AMRAP

20 Burpee Box Jump Overs

20 Kettlebell Swings (total 88lbs)

20 Goblet Squats (same KB)

Score 1 is double unders. Score 2 is total reps

After Party

Goat Work

———————————————————————————-

CF Teens

Strength: Hatch Week 8 Day 1

Back Squat: 5 x 65%, 5 x 70%, 5 x 75%, 5 x 80%

Front Squat: 5 x 60%, 5 x 65%, 5 X 65%, 5 X 65%

Met Con: Same as CF class

—————————————————————————–

Travel WOD

For time: 100 burpees

Recent Posts

Leave a Comment