CF Class WOD: Skill: Overhead squat 3×5 75-80% of max
Coaching point: Be sure to focus on active shoulders during Overhead Squats. Armpits facing forward, shoulders externally rotated as if you are pulling your shoulder blades down to the back pockets of your pants. Then pull up from the rib cage and push the bar up into the ceiling throughout the entire squat.
Met-Con: 15 Overhead Squats, 95/65 lbs 15 Push-up (hand release)s Run 400 meters (200 forward, 200 backwards) 12 Overhead Squats, 95/65 lbs 12 Push-up (hand release)s Run 200 meters (100 forward, 100 backwards) 9 Overhead Squats, 95/65 lbs 9 Push-up (hand release)s Run 100 meters (50 forward, 50 backwards)
KB Class WOD: Increase in weight as reps get lower…. 10 x KB clean to front squat to press, R/L Rest 2 minutes 8 x KB clean to front squat to press, R/L Rest 2 minutes 6 x KB clean to front squat to press, R/L then: 10 x Ring Rows – as low to floor as possible. 30 x Russian swings, 55/35 8 x Ring Rows 20 x Power Swings, 55/35 6 x Ring Rows 10 x American swings
CFKids Class WOD:
Skill: Plank holds/push ups
WOD: Test day – 60 second KBS, burpees, 200m sprint