TUES 08.12.14

Sarah working through Kettlebell swings
Sarah working through kettlebell swings

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Kelly/Amanda
8p: Open Gym- Kelly/Amanda

Workout of the Day (WOD)

A. Kipping: In 15 minutes practice kipping (bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar

B. For Time
60 Double Unders
30 Pullups
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (24/16kg)
60 Double Unders
30 Toes-to-bar
60 Double Unders
30 Goblet Squats (24/16kg)

Post max unbroken reps for complex and time to complete WOD. Ex: 12, 10:55

And coming tomorrow…

A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. Every minute on the minute (EMOM):
7 Rounds
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold

Post load and reps for Back Squat, and total time (seconds) for sprints. Ex: 285#, 148 seconds

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