Midday Classes will be held OUTDOORS where temps allow
CFS Holiday Party! The Countdown is on!!
Warm-up
14 SA KB Front Squats*
14 Single Leg Box Touchdowns*
14 Single Leg KB RDL*
14 Y’s
12 SA KB Push Press*
12 Bulgarian Split Squats*
12 Russian Swings
12 W’s
10 SA KB Thrusters*
10 SA Front Rack Step Ups*
10 American Swings
10 Cobra’s
*For the SL and SA work – split the reps between sides.
Mobility
Anterior Shoulder
Psoas Mash
Strength
EMOM6
Strict Press
2 Reps
Rest 1 Minute
E2MOM8
Push-press
2 Reps
WOD (15 Minute Cap)
3 Rounds
15 Kettlebell Swings 1.5|1
15 Thrusters 95|65
Then
3 Rounds
16 Kettlebell Lunges 1.5|1
16 Ring Push-ups
Level 2- Regular Push-ups, 75|50, 1|0.75
Level 1- Regular Push-ups, 55|35, 0.75|0.5
Athlete Note – This should be light and fast. Shoot for 1-2 minutes range for each round.
Extra Work
Wodapalooza Team Qualifier WOD 1 – Athlete 3
15-12-9
Shoulder 2 Overhead 165|115
Bar Muscle Up
Intermediate
15-12-9
Shoulder 2 Overhead 135|95
9-6-3
Bar Muscle Up