WODs for Tuesday 5/28/13

30
May

WODs for Tuesday 5/28/13

CF Class WOD:

Strength: 3 Second Pause Front Squat 3×5

Met-Con: As many rounds as possible in 10 minutes of: 20 ft overhead lunge with dumbbell or Kettlebell right hand, (Advanced: 55lb, Intermediate: 35lb, Novice: 20lb) 20 ft overhead lunge with dumbbell or Kettlebell left hand 20 KB Swings 20 wall ball, 20/14

KB Class WOD: Strength:

3 Second Pause Kettlebell Goblet Squat: 3×5

Coaching Point: This is any squat variation (e.g. back, front, overhead) in which the athlete pauses for a set amount of time in the bottom before recovering. Typical pause time is 3 seconds to try to kill all stored energy. The attempt should be made to accelerate maximally from the bottom from a dead stop.

Met-Con:

4 ROUNDS: 1:00 MAX KB SWINGS (55#/35#) 1:00 MAX PLANK HOLD *NO REST B/W ROUNDS.

CFKids Class WOD: Skill Pull Ups WOD 3 rounds – 15 thrusters, 15 push ups Scale Options Scale weight and movement Game CF Baseball

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