CF Class WOD: Strength: Shankle Complex:
5x 1 Deadlift 3 High Pulls 1 Hang Clean 2 Jerks
Met-con: As many rounds as possible in 8 minutes of: 80 feet Broad Jump (count number of jumps it takes to cover the distance) Push-Ups Sit-ups Count the number of repetitions it takes to cover the distance, then do the same number of push-ups and then the same number of sit-ups. That constitutes one ’round’. Record total rounds completed.
KB Class WOD: Strength:
Kettlebell Renegade Row 5×5
Coaching Point: In addition to being an excellent exercise for your upper back and lats, the Renegade Row is a killer core exercise and a great chest exercise. Yes, even the chest is worked with the Renegade row. How is this possible? The chest is activated tremendously to stabilize the body for rowing with the Renegade Row. Don’t be surprised if you notice that your pecs are sorer than your lats the next day after doing Renegade Rows. Because you are off balance with the Renegade Row, the abdominal muscles are also worked tremendously to maintain balance. There are not too many upper body muscles that the Renegade Row does not work.
Met-con: 3 rounds 15x Goblet Squats (55/35) 25x Power Swings 30x Abmat Sit-ups[gallery ids="39599,39600,39601,39602,39603,39604,39605,39606,39607,39608,39609,39610,39612,39614,39616,39618,39620,39622,39624,39625,39626,39627,39628,39629,39630,39631,39632,39633,39634,39635,39636,39637,39638,39639"] ]]>