CF Class WOD: Skill: Push-Up Standards
Met-con: “Squat a Ton & Run”
Four rounds for time of: Squat one ton Run 400m – note: you must start with your weights on the ground, clean your load, and then you may either front squat the load OR push jerk it overhead and onto your back for back squats. There is a five burpee penalty each time you set the load down to rest during a set.
One ton=2240 lbs 225 lbs. = 10 reps 205 lbs. = 11 reps 185 lbs. = 12 reps 155 lbs. = 15 reps 135 lbs. = 17 reps 115 lbs. = 20 reps 95 lbs. = 24 reps 65 lbs. = 35 reps 45 lbs. = 50 reps
KB Class WOD: Skill: Double Russian Swing:
Coaching Point: The Double Swing is one of the most powerful ballistic drills that you can use with kettlebells. There is no way to muscle up two heavy kettlebells. You have to have powerful hamstrings to make double swings happen. On the Double Swing you are going to focus on driving through with the hips as fast and as powerful as possible. Do not worry how high the bells get. In fact, they should not get higher then chest level. Keep the tension and focus on the hamstrings. A large percentage of the lower body explosive power comes from the hamstrings. Keep that in mind when doing Double Swings. If your lower back gets sore then you are not doing the exercise correctly.
Met-con: 3 rounds 6x 10m shuttle run 2x Rope climb – sub 2:1 beginner rope climbs 15x American KB swings 70/55[gallery ids="39495,39496,39497,39498,39499,39500,39501,39502,39503,39504,39505,39506,39507,39508,39509,39510,39511,39512,39513,39514,39515,39516,39517,39518,39519,39520,39521,39522,39523,39525,39526,39527,39528,39529,39530,39531"]]]>