WODs for Saturday 8/11/12

10 rep increments for everyone today!!! It was just a matter of 10 x how many to get to hundreds of reps by the end!!

CF Class WOD:
For time:
10 Handstand push-ups
20 Wall ball shots, 20/14 pound ball to 10’ target
30 Toes-to-bar
40 Power cleans, 135/95 pounds
50 Burpees
60 Sumo deadlift high-pull, 75/55 pounds

KB Class WOD:
100 Power Swings
90 Squat
80 Snatch
70 Sit-up
60 Clean
50 Lunge

35/25lbs

(if single arm technique- divide reps into each arm)

CF Striking WOD:

Partner WOD
One partner does sit ups while the other completes all exercises up to the Striking portion.  During the WOD, the team must reach a total of 300.  If completed prior to the 10 rounds, the team member not working may rest…if not completed during the 10 rounds the balance is finished at the end.  WOD is complete when partners have completed 10 rounds collectively and the situps are done.

10 Air Squats
10 Ground and Pound (Each side hammer)
20 Sledge Swings
10 Slamballs
10 Combos (1-2-3-4)