Benchmark WOD turned Striking!!
Lots of reps for benching to try and hit some PRs.
And KBellers got to do some gymnastics skills during their WOD.
CF Striking WOD:
“Striking Slam Elizabeth”
21-15-9
Squat Cleans (option of dual kb, db, or use of bb)
Alternating combos (1-2-1-2 and 2-1-2-1) Set of 4 = 1 combo
Slam Ball
Rest
tabata knee strikes – partner 2 holds focus mit while partner 1 goes through tabata, switch
KB WOD:
2 Rounds:
15 reps of all movements
KB snatch (15L/15R)
ring rows
KB Push Press (15L/15R)
Hollow rocks
KB Squat Clean (15L/15R)
CF WOD:
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
BONUS WOD:
Perform as many double unders as possible in 1 minute.
Run 400m
Perform as many double unders as possible before the time runs out (6 minutes from the start of the workout).
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- WOD #1
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- WOD #2
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- WOD #3
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- “I’m gonna kick your @$$, partner!!”
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- KB Class Postings 9/12/12
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- CF Striking Class Postings 9/12/12
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- CF Class Postings 9/12/12
