KB Class WOD: 2 Rounds 200m run Then Farmer’s Walk, Dual KB’s in Rack position 50 feet 30 Sit-ups Then: Kettlebell complex 5R 5L, 3R 3L – use same weight for all three movements of the complex. Try to move up in weight in the second round 1. Suitcase Deadlift 2. Single Arm Clean and Jerk 3. Single Arm front squatCoaching Point: Check out this video on the KB Clean http://www.youtube.com/watch?v=poaHmw4xXQA
CF Class WOD: Skill: Wall or Rack Squat
Wall Squat – facing the wall with arms up overhead, do an air squat without letting your arms/hands touch the wall. Inch closer to the wall if you are able to maintain an upright position while keeping their arms straight overhead.
Rack squat – Stand in the pull up cage with your feet directly under the pull up bar/in between the uprights, hold a PVC or light barbell in the overhead squat position touching the uprights at all times, lower into a squat as low as you can go without letting the bar come off the uprights.
Having the ability to be more upright in your squat will carry over into your barbell movements such as Front Squats, Overhead Squats, Cleans and Snatches.
Met-Con: Complete as many rounds as possible in 20 minutes of: Run 400 meters Then complete 3 rounds of: 5 Pull-ups 10 Push-ups 15 Squats[gallery ids="34169,34170,34171,34172,34173,34174,34175,34176,34177,34178,34179,34180,34181,34182,34183,34184,34185,34186,34187,34188,34189,34190,34191,34192,34193"]]]>