Work for :45 at each station followed by a one minute recovery. 4 Rounds

Sandbag Toss or Burpees

Box Jumps

Kettlebell Swings or Burpees

Sit-ups

Ring Dips

CFSBK Athletes

21-15-9 reps of:

Double Unders

Burpees

Followed by a 200m Run

A Closer Look at our day:

11.3 Itinerary

Speed school warm up: (1-15 Minutes)

High Knees, Double Times, Skipioca, Bear Crawls, OH Lunges (fwd/rvs)

Skills: (15-35 Minutes)

PVC OHS form, B2B holds, How to find your Snatch Grip

Jump Rope single and double unders practice.

WOD(35-55 Minutes)

Explain WOD and Rx Modifications.

321 GO

Water Break and Cool down

With about 10 minutes left we did a little bit of isometric work at the top and bottom of strict pull-up

Jump Rope: Low-Tech Heater

"Cindy"

As many rounds as possible in 20 minutes of:

15 Squats

10 Push-ups

5 Pull-ups

Every CFSBK athlete scored in the high teens today. Great work, guys!

There will be NO SATURDAY CLASS this week as I will be competing in a weightlfiting tournament at Lost Battalion Hall.

Please Check out the LBH link to the right for more information or to attend.

Sunday’s 12pm class will be on as usual.

Back to Basics:
Instead of a traditional WOD, we spent an hour working some foundational skills.
Better mechanics > More efficient movement > Lower WOD Times

200meter runs (speed mechanics)
Ring Supports (Arms locked out, shoulders pushed down)
Kettlebell Swings (Posture, Rom, Relaxation)
Kettlebell Snatches ("receiving" the kettlebell)
Jumping Rope (Posture, "light" bounce, Arm placement)

Joe, Jamaal, John, John, and Erik