Lakeview Schedule:
8a – Simulated Long Run WOD w/ Coach Mark
9a, 10a, 11a – KB Training
12p – 2p – Open Gym
Lincoln Square Schedeule:
10 – KB Training
Skill / Strength Starter: KB Windmills
* Sets of 4 each side.
* Getting as heavy as you can. Form first.
WOD 2:
200m Sprint (down and back twice)
Russian KB Swings 70/55 using the rep scheme of:
25 – 20 – 15 – 10 – 5 – 10 – 15 – 20 – 25
* WOD is finished after the rep scheme is finished (15m cap)
* Sets of 4 each side.
* Getting as heavy as you can. Form first.
10 Minutes Work Time
WOD #1:
12 Minutes AMRAP
10 Alternating KB Snatches (55/35 – 5 each side, from the ground)
10 Russian Twists with same KB (10 each side)
20 Double Unders or 60 Singles
WOD 2:
200m Sprint (down and back twice)
Russian KB Swings 70/55 using the rep scheme of:
25 – 20 – 15 – 10 – 5 – 10 – 15 – 20 – 25
* WOD is finished after the rep scheme is finished (15m cap)
