Lincoln Square Training
9a – KB WOD
10a – Yoga
Lakeview Training
9a, 10a, 11a – KB WODs
12p to 1p – Yoga
1p to 3p – Open Gym
KB Details
Coaches Choice Mobility – 5 min
Strength / Skill:
Strict Pull Up, Chin Up or Bar Muscle Up Work (10m)
WOD #1:
Waiter Walk for distance (use heaviest KB’s you can hold above head)
Max Attempt V-Ups
Details: 40 seconds of work, 20 seconds rest for 4 rounds of each. Alternate back and forth between the two movements for quality work.
WOD #2 (15 min cap):
500m Row to start the WOD then . . .
10! of KB Cleans & Pull Ups then . . .
50 Ab Mats to cap off the WOD.
Details: 10 reps of a KB Clean on the right followed by 10 pull ups. 9 KB Cleans on the left followed by 9 pull ups, 8 KB Cleans on the left followed by 8 pull ups all the way down to 1 KB Clean and 1 pull up. Once you are done there finish with 50 Ab Mats
CFD athlete and interweb mogul, Nick Alex.