Lincoln Square Training
9a – KB WOD
10a – Yoga
9a, 10a, 11a – KB WODs
12p to 1p – Yoga
1p to 3p – Open Gym
Coaches Choice Mobility – 5 min
Strength / Skill:
KB Complex (10 – 13 min)
2 KB Cleans + 2 KB Snatches + 2 KB Windmills
** Start with the right side, set the KB down and then the left side.
** Spend this time focusing on technique and getting comfortable with the KB.
** If you are comfortable, then challenge yourself to get a bit heavier.
EOMOTM of Doubles & Ab Mats
Level A – 30 Doubles (or 50 Singles) and 15 Ab Mats for 8 Rounds
Level B – 50 Doubles (or 70 singles) and 20 AB Mats for 8 Rounds
Details: Every min on the min you perform the above. Start with doubles or singles and alternate between two movements every min. You should have 15 – 20 seconds of rest each min.
WOD #2 (15 min cap):
800m Row to start the WOD then . . .
4 Rounds of:
10 Sumo Deadlift High Pulls w/ a KB (70/55)
10 Plate Squats (15/10)
10 Push Ups
30 Second Plank
End the WOD with 30 Russian (eye level) KB Swings using your KB from the Sumo High Pull.