3
Jul
WODs for Tuesday, 7/2/13
KB Class WOD:
Strength:
KB Dual Military Press
3-3-3
Met-con:
5 rounds Set up two cones 20m apart 5x Double KB jerk (55/35) 20m Dual Overhead walk 15x Double KB Russian swing 20m Farmers walk back to start Rest 1 minute
CF Class WOD:
Strength: Take 10 minutes to establish a 1 rep max clean
Met-con: 5 rounds for time of: 5 Squat Cleans @ 65% of 1RM – scale as needed Run 100m 10 GHD Sit ups – scale as needed
CFKids Class WOD:
Partner Workout
Sprint 100 meters together (or row)
then combined complete:
50 Kettlebell Swings
50 Jumprope (Singles)
50 Lunges
50 Sit-ups
then Sprint 100 meters together (or row)
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