CFKids Class WOD: Skill: Pull Ups WOD:
AMRAP – 10 min – 10 deads (sumo), 10 mountain climbers, 10 lateral jumps
Musical Med Ball
CF Class WOD: Strength: Zercher Carry, 50 feet: 1-1-1-1-1
Coaching Point: Zercher Carry – Start by standing in an athletic position with a barbell across the crooks of your elbows; then start walking forward at a fast pace. Continue walking forward at a fast pace for a set distance while trying to control the bar.
The Zercher Carry is an excellent exercise to increase upper body and core strength. One of its greatest benefits is it requires an athlete to keep their shoulders back so they do not lose the bar, which will assist in strengthening postural muscles. Besides this benefit, it also increases mental toughness by having to fight to hold the bar across the crooks of the elbows when the athlete is getting tired.
Met-con: Three rounds for time of: Row 500 meters 75 pound Hang power snatch, 21 reps
KB Class WOD: Strength:
Farmer’s Carry – dual KB, racked position.
50 feet 1-1-1-1-1
5 rounds for time of: 55/35 200 m Run 5 Kettlebell Snatch R/L 5 Sumo Deadlift High-pulls 5 Push Presses R/L[gallery ids="38265,38266,38267,38268,38269,38270,38271,38272,38273,38274,38275,38276,38277,38278,38279,38280,38281,38282,38283,38284,38285,38286,38287,38288,38289,38290,38291,38292,38293,38294,38295,38296,38297,38298,38299,38300,38301,38302"]]]>