KB Class WOD: Strength:
Double Kettlebell Push Press 3×3
Coaching Point: Checkout page 21 of our Exercise Manual only now we are going to turn it up a notch and do a dual KB push press.
Met-con: 15 minute AMRAP: 10/10 Snatches – 55/35 10 Knees to Elbows 5 Burpees
CF Class WOD: Strength: Split Press 5×5 – approximately 75% of what your strict press would be.
Coaching Point: We work the split press to find stability in a position that is unstable for a lot of people. It’s difficult because it requires full body tension. Try to make each rep end looking like the finish of your best jerk.
Met-con: Teams of 2 complete the following for time:
1200m Run together (an 800m and a 400m) 50 Power Cleans -135# M/95# W 100 Push-ups 200 Anchored Situps (your partner will anchor your feet) 1200m Run together
The reps are totals for the team of 2. Partition reps as you see fit, but only one partner can be working at any given time and team members must complete equal amounts of reps per exercise.
CFKids Class WOD: