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August 16 2016

15
Aug

August 16 2016

Motivation-More-Kettlebell-Meme

August 16 2016

“Nothing ever comes to one, that is worth having, except as a result of hard work.”
-Booker T. Washington-

STRENGTH
A) Back Squat:
3 @ 70%, 2 @ 80%, 2 @ 80%, 2 @ 80%, 2 @ 80%
B) Bench Press:
5-5-5-5-5
*Note: In larger classes, super-setting will be important to ensure we get access to the bench. Otherwise, the Coach may suggest Floor Presses.
C) Pause Pull Ups:
5×5
*Pause for 2 Seconds at the top for each rep.*

WOD
Complete as many rounds as possible in 10 mins of:
10 Kettlebell Swings, pick load
10 Kettlebell Lunges, pick load
10 Burpees Over Kettlebells
*Every step counts for Lunges, 10 total.
Kettlebll should be held in front like a Goblet Squat.*
Competitors Rx: 70/53 lbs
Fitness Rx: 53/35 lbs

There is a lot of rig work today, so it’s imperative that the classes move quickly throughout the Strength portion and super-set whenever possible. Partner up and utilize spotters at all appropriate opportunities. The WOD will challenge your grip and hips immensely, choose a good weight to keep moving as the burpees will eat up the clock significantly.