CFD Lakeview
9a, 10a, 11a KB WODs
12p – 1p – Athletes Yoga
1p – 3p – Open Gym
CFD Lincoln Square
10a – KB WODs
Coach Mobility Choice – 5 Min
Strength Skill (10 – 12 min)
KB Windmill 3 reps for 6 sets
** Add weight when you need to.
** Make sure to challenge yourself.
** Demo Video
WOD #1 (10 Min AMRAP)
5 Right Handed KB Clean & Press Reps at 55/35
Right Hand Overhead Walk for 80 ft
5 Left Handed KB Clean Press Reps at 55/35
Right Hand Overhead Walk for 80 ft
Note: you can strict press, push press, split jerk or power jerk the KB above head. It would be nice to use the Split Jerk which is why it was programmed into last weeks class.
WOD #2 EMOTM (every minute on the minute)
6 Rounds (6 minutes)
5 Burpees to start every minute, finish the minute with as many KB swings to above head as possible. Using the heaviest KB you can get to above head.
6 Rounds (6 minutes)
10 Air Squats to start every minute, finish the minute with as many KB swings to above head as possible. Using the heaviest KB you can get to above head.
Finishing Move – 100 Ab Mats for time
Johnny 3WOD carrying a 260+lb keg to toss over a 4ft bar. #easyday