KB Class WOD: Strength: KB Thrusters
As many rounds as possible in 8 minutes of: 20 abmat sit ups 15 kettlebell swings (Big Dawgs: 55/35lbs, Pack: 35/25lbs, Puppies: 25/15lbs) 10 pull ups
CF Class WOD: Strength: Overhead Squat 4×2 1st set 80% of max 2nd set 85% of max 3rd set 90% of max 4th set 95% of max
Coaching Point: Be sure to focus on active shoulders in your Overhead Squats. Armpits facing forward to have 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: Death by Power Snatch and Burpee 95/65
Coaching Point: Perform 1 power snatch and 1 burpee the first minute2 power snatches and 2 burpees the second minute, 3 power snatches and 3 burpees the third minute. Continue until you are unable to complete the specified number of snatches and burpees in the allotted minute. OPTIONAL – If you ‘finish’ in 6 minutes or less, switch to doing burpees only until 10 minutes (7 burpees in the minute, 8 burpees. . . etc). (Big Dawgs: 95/65lbs, Pack: 65/45lbs, Puppies: PVC – 45lbs)
CFKids Class WOD:
3×3 min amrap 7 burpees 100m sprint 7 squats[gallery ids="40027,40028,40029,40030,40031,40032,40033,40034,40035,40036,40037,40038,40039,40040,40041,40042,40043,40044,40045,40046,40049,40050,40051,40052,40053,40054,40055,40063,40064"]]]>