Kettlebells Are Versatile – CFS

  • November 14, 2017
  • By :
Liz

Warm-up
EMOM 9
1. 12/10 Calorie Row
2. 5 Kneeling Cross Chops each way
3. 12 Goblet Lunges

KB Shoulder Stability
-Windmill
-Arm-Bar Stretch

Strength
Push-press
3-3-3-3-3

WOD (15 Minutes)
100/80 Calorie Row
80 Kettlebell Lunges (2,1.5)
60 Kettlebell Swings (2,1.5)

Level 2- (1.5,1)
Level 1- (1,0.75)

Extra Work
EMOM20
ODD- 12/10 Calories on the Assault Bike
EVEN- 3 BACK SQUATS @75-80%

9 Comments

  • Ryan Gould

    11/16/2017 @ 2:07 am

    PP: 115×3
    WOD: DNF Rx (35 swings completed at cap)

  • Joel Carpenter

    11/15/2017 @ 1:21 pm

    push press: 115 x 3 across
    wod: 15:24 (all reps, 1.25 pood)

  • Kurt

    11/15/2017 @ 2:10 am

    PP: 185#
    WOD: 13:06 Rx

  • Jason Barrow

    11/15/2017 @ 1:39 am

    Push Press: 115×3
    WOD: DNF Rx (50 swings completed at 15min cap)

  • Trevor

    11/15/2017 @ 1:12 am

    If I learned one thing from this weekend it’s that I need to get comfortable with 155 on the bar.

    8 sets of 5 front sq @155 across

    Then mobility class.

  • Mike Quigley

    11/14/2017 @ 8:12 pm

    Push press 185
    WOD 17:01RX.
    Good to be back after a little hiatus. won’t be able to walk tomorrow.

  • Sean Flannery

    11/14/2017 @ 3:21 pm

    PP: 237#
    WOD: 14:17 Rx

  • Ben Brauer

    11/14/2017 @ 2:25 pm

    Push Press: 205
    WOD: 13:25 Rx

  • Crowley

    11/14/2017 @ 1:47 pm

    push press: 195
    wod: 13:21 rx

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