Monday 9/18/17

Another great shot of Jonathan G. with a piece of CFIL in Peru!

REMINDER: Class Reservations start TODAY! Don’t forget to reserve your spot before class through Wodify!


Strength

3 sets:

Barbell Good Morning x 10 reps (moderate weight)
Rest 30 seconds
3 KB Cleans + 3 KB Front Rack Squats, each arm (build to working weight for WOD)
Rest 30 seconds
DB Push Press x 8, Right (ascend each set such that 3rd set is AHAP for 8 reps – record weight)
Rest 30 seconds
DB Push Press x 8, Left (ascend each set such that 3rd set is AHAP for 8 reps – record weight)
Rest 30 seconds

Conditioning Partner WOD

“Clean & Crawl”

Alternate full rounds with a partner to complete as many rounds + reps as possible in 15 Minutes:

12 x KB Cleans (53+/35+)
8 x KB Front Rack Squats (same KB)
80 ft. (2 lengths) Low Bear Crawl

Count rounds consecutively, score is total rounds + reps per team

*40 ft = distance from 1st to 3rd pole (one-way)

Categories: WOD

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