CF & KB WODs Thursday, 12/2/10


CF & KB WODs Thursday, 12/2/10

Usually in a 20 minute AMRAP (As Many Rounds As Possible), someone could expect a decent number of rounds, 8, 10, 15+…Not this one, those bear crawls take a bit of time let alone the K2E(Knees to Elbows).  That’s what is great about an AMRAP…do what you can and you know it’ll be over when that clock beeps.  🙂

CF Class WOD: As many rounds as possible in 20 minutes of (12 minutes for the express class): 40 yd Bear Crawl 400 m Run 40 yd Bear Crawl 20 Knees-to-elbows

Then there is the kettlebell class…a lot of skill, individual hand/arm movements and coordination.  It’s fun, dynamic and knock it all out in just 30 minutes.

KB Class WOD:

21-15-9 rep rounds of:

American Swing (each hand) Clean & Jerk (each hand) Goblet Squat (both hands)

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