CF Class WOD: Strength: Low Bar Back Squat 5,3,2 5 reps should be done around 75% of max, 3 reps around 85% of max, and 2 reps around 95% of max
Met-Con: As many rounds as possible in 10 minutes of: 15 Sumo Deadlift High-pulls 95/65lbs 200 meter Run
KB Class WOD: Strength: Start with light weight and try to increase
4×8 Exercise: Hot Potato
Coaching Point: The “Hot Potato” is a fun H2H drill that can be easily combined with other H2H drills for interesting combinations. Due to the fact when black kettlebells sit in the hot sun – they get HOT – you’ll find it natural to want to toss the bell like a hot potato!
The Hot Potato is a dynamic drill for strengthening the muscles of the core and upper body. There are many variations to this exercise; some develop more hand/forearm strength than others. Be sure to start out with a light kettlebell and gradually progress with both number of reps and with increased weight.
Starting in the “rack” position, hold the ball of the KB in your hand with the handle pointing down. Contract you lats and keep your triceps touching your ribcage upon impact. Using hip snap alone, quickly and explosively “pop” the KB up and over to the receiving hand – allowing the KB to initially follow a short arch. Keep your glutes and abs tight throughout; the power behind this exercise is generated with the legs and hips. Actively exhale with every catch.
Beginners & indoor users may hold on to the handle with the free hand. Be sure to keep your elbows close to your body and let some air out as you catch the KB to absorb some of the impact. Go fast!! Don’t let the bell “rest” in the palm.
American or Russian Swing, 15 reps 250m run
swing as big a bell as possible![gallery ids="38652,38655,38658,38660,38662,38663,38666,38668,38670,38672,38674,38676,38678,38680,38682,38684,38687,38689,38690,38691,38692,38693,38694,38695,38696,38697,38698,38699,38700,38702,38703,38704,38705,38706,38707,38708,38709,38710,38711,38712,38713,38714,38715,38716,38717,38718"]]]>