WODs for Tuesday 1/22/13

24
Jan

WODs for Tuesday 1/22/13

CFitters had to watch it on the GHD.  Got to ease into this exercise for survival.  KBellers contracted all their muscles in the power swing forcing the movement in both directions without momentum and the CFKids worked on their rolls and tripods in order to advance to the handstand and handstand push ups.  Advanced skills for everyone today!!!

CF Class WOD: Skill: Skater Lunge

WOD: Five rounds of: 20 GHD Sit-ups 5 Push jerk 135/95

KB Class WOD: 21-18-15-12-9 60/40lbs Suitcase Deadlift KB Clean R/L Power Swing

CFKids Class WOD:

Workout
2 rounds
Shuttle run
20 tuck jumps
20 squats
Skill
Forward rolls
Hand stands/tripods
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