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.
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[gallery ids="38812,38813,38814,38815,38816,38817,38818,38819,38820,38821,38822,38823,38824,38825,38826,38827,38828,38829,38830,38831,38832,38834,38835,38836,38837,38838,38839,38840,38841,38842,38843,38844,38845,38846,38847,38848,38849,38850,38851,38852,38853,38854,38855,38856,38857,38858,38859,38860,38861,38862,38863,38864,38865,38866,38867"] ]]>