CF & KB WODs Thursday 11/18/10


CF & KB WODs Thursday 11/18/10

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)

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