Lakeview Classes @ 9a, 10a, 11a and Open Gym from 12 – 2p
Lincoln Square Classes @ 10a
1: Technical WOD & KB Complex (13 min cap)
1 KB Clean (to lowest solid & safe position)
2 KB Power (or Split) Jerks
3 KB Front Rack Squat
WOD Explained: 1 Rep Equals the above KB complex. Go through the WOD at about 70%. Use controlled perfect movement to go through the Strength-Technique WOD. The focus is in the execution, not time. Again athletes, the goal is not to go through this the fastest, but to go through with the best possible movement.
** Complete 5 Per side followed by 40 Flutter Kicks (L + R = 1).
** Complete 4 Per side followed by 40 Flutter Kicks (L + R = 1).
** Complete 3 Per side followed by 40 Flutter Kicks (L + R = 1).
** Complete 2 Per side followed by 40 Flutter Kicks (L + R = 1).
** Complete 1 Per side followed by 40 Flutter Kicks (L + R = 1).
2. Strength – Lunge Pass Through (13 min cap)
** Find your heavy 8 (4 on each side alternating)
** Add weight if you can or want to.
Demo & Description
3. The Burner – 6 Rounds for Time (13 min cap)
15 KB Swings to above head (55/35)
40 Ft Bear Crawl & Sprint Back to your KB
