Outdoor Yoga @ 10:30a – Belmont Harbor
Lakeview Training:
9a – KB WOD
10a – KB WOD
11a to 1p – Open Gym
Lincoln Square Training:
8a – Simiulated Long Run WOD
9a – KB WOD
KB Programming Details:
A) G.P.P. 3 Rounds Not For Time
a. KB Thrusters – 6 each side
b. Weighted Plank Hold 45-60 sec
c. HS Hold/HS Walk Practice: 45-60sec
B) Complete AMRAP in 4 minutes:
500 M Row/400M Run
40 American KB Swings 55/35
30 Double Unders
20 Wall Balls 20/14
10 Burpees
REST 3 minutes
C) Complete AMRAP in 6 minutes:
500 M Row/400M Run
40 American KB Swings 55/35
30 Double Unders
20 Wall Balls 20/14
10 Burpees
REST 3 Minutes
D) Complete FOR TIME: (15 minute time cap)
500 M Row/400M Run
40 American KB Swings 55/35
30 Double Unders
20 Wall Balls 20/14
10 Burpees
