9a, 10a, 11a – Kettle Bell Training
12p – Yoga
1p – 3p Open Gym Time
Strength / Skill #1 (12 Min Cap):
Bulgarian Split Squats – 6 sets of 5 reps
* 1 set = 5 reps each leg
* Add weight when you can with KB’s or DB’s
WOD #1 – Annie Twisted (12 Min Cap):
50 – 40 – 30 – 20 – 10 of:
Double Unders & Russian Twists (14/10)
* Note: tap tap = 1 twist
Strength / Skill #2 (12 Min Cap):
Romanian Deadlift (with a barbell)
* 6 sets of 5 reps.
* Add weight when you can, get heavy and feel your hamstrings.
WOD #2 – KB Snatch x 60 (12 Min Cap):
KB Snatch for 60 reps (55/35)
* Altnernating each rep each side.
* On the minute every minute perfrom 4 burpees until you finish the 60 KB Snatches.
Happy Birthday Coach Noal!!!