Thursday, 10/18/2018 WOD

“With the right kind of coaching and determination you can accomplish anything.”  -Reese Witherspoon

 

Warm up:
CFTE Dynamic Stretches
5 minutes:
Jump Rope Max Effort

 

Skill:
WOD Review

 

Conditioning:
14 Minute EMOM:
Even: 15 American Kettlebell Swings (24kgs/16kgs)
Odd: 20 Abmat Sit-ups

-Rest 3 Minutes-

12 Minute AMRAP:
10 Knees To Elbows
20 Russian Twists w/ KB (24kgs/16kgs)
30 Double Unders or (90 Singles)
40 Lunges (total)

 

Cash-out:
Roxanne with Burpees

TE BOOTCAMP 7AM:

 

Warm Up:
CFTE Dynamic Stretches

Conditioning:
4 Intervals
30sec/10 sec
Medball Slam Burpees
Followed By
2 Min Max Pushups
4 Intervals
30 sec/ 10 sec
Medball Slam Burpees
Followed By
2 min max Air squats
4 Intervals
30 Sec/ 10 sec
Medball Slam Burpees
Followed By
2 Min Max Squat Thrusts
Cash Out:
Total Number Of
Push Ups
Air Squats
Squat Thrusts
Combined = High Knees

 

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