15 min AMRAP
10 Squat Cleans (115/75)
5 Bar Over Burpees
50 double unders
12 min AMRAP
5 Deadlift (225/155)
10 Push up
15 Wall ball (20/14)
Select “Open Gym” from the above Program tab to see the workout for Barbell Class and Body Pump/FBB Class.
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Body Pump/FBB Class:
A1) Seated Arnold presses.
Medium to heavy DBs . 3 sets. 8-10 reps (pause 1 second at the top)
A2) Seated Narrow Grip Lat pull downs
3 sets of 8 – 10 reps. Pick a weight that is challenging for 8 – 10 reps .
A3) Dumbbell rows. 3 sets of 8-10 reps total so split between each arms. Rest 30-60 secs after each set.
WOD:
Each athlete complete:
10 Alternating KB Bent Over Row
10 Ring Rows (hold 1sec at the top of each rep)
10 KB Thrusters
20m 2-arm Kettlebell Overhead Carry (choose a moderate weight for you)
If this is your Primary WOD: Complete 4 rounds. Go medium to heavy on KBs – DBs.
Keep a good pace and continuously grind.
If this is your secondary WOD/Dbl Day: go light on KBs and DBs. Keep it to 2-3 rounds.
8/9/2018 Thursday
Kindred Barbell Class
Power Clean
Find a Max Single
Accessory work TBD
Select “Open Gym” from the above Program tab to see the workout for Barbell Class and Body Pump/FBB Class.
PCL: 21(#115/#75)
Air Squat: 75
PCL: 15 (#115/#75)
Air Squat: 50
PCL: 9 (#115/#75)
Air Squat: 25