For the CF class…run, row, run, row…take a turn on each in between shots. That would be wall ball shots of trying to get a weighted medicine ball above a 10 foot line. We know what you were thinking when you first read “shots”. While we all enjoy our liquid libations at times, today was a strict sober WOD all focused on giving it your all for a full body workout.
CF WOD: Three rounds for time of: Row 500 meters or run 400 meters 50 Wall Ball shots 20/14
Cleans, renegade, Turkish…what are these words and what do they have to do with working out??? Kettlebells make life interesting. No more boring workouts!!!
KB WOD: 2-3 Rounds:
1) Double-KB clean and military press, 6 reps 2) Alternating renegade row, 6 reps (each side) 3) Turkish get-up, 3 reps (each side) 4) Front squat, 8 reps 5) One-arm KB swing, 15 reps (each side)
[gallery orderby="ID"] ]]>