WODs for Monday, 8/22/11

A Snatch using 2 hands on a barbell is a difficult movement as it is let alone doing one arm at a time with a kettlebell.  If you have never tried it, you should take the time and give it a shot.  Hint = if the kettlebell flips over your hand and hits the back of your forearm, you’re doing it wrong.  No worries, we’ve all ended up with 2″ wide bump on the back of our forearm through the learning process of perfecting this movement.

CF Class WOD:

“Filthy Fifties”

50 Box Jumps, 24″

50 Jumping Pull-Ups

50 Kettlebell Swings, 1 pood

Walking Lunge, 50 Steps

50 Knees to Elbows

50 Push Press, 45 lbs

50 Back Extensions

50 Wall Ball shots, 20 pound ball

50 Burpees

50 Double Unders

KB Class WOD:

3 Rounds:

10 KB Snatch (10 each arm) 10 Ring Dips 10 KB SDHP 10 GHD Sit-ups

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