Thursday, June 30

“If you look at what you have in life, you'll always have more. If you look at what you don't have in life, you'll never have enough.” - Oprah Winfrey

Rebuild option available today.

Strength Focus class with Coach Jacob: 4:30pm (programming below)

Strength 1 (altogether)

3 RFQ

10-12 DB IYT’s @2111

15 DB Hammer Curls – Alternating @2111

20 DB Weighted Sit-Up @2111

Strength 2 (altogether)

3 RFQ 

L-sit/hang :20 on - :40 off

HS Hold :40 (Dbl KB OH Hold :60)

WOD

"The Eagle"

8 RFT: Kettlebell Front Squats and Kettlebell Farmers Carries

8 rounds for time of:

8 Kettlebell Front Squats, pick load

Kettlebell Farmers Carry, pick load, 20 m

Athlete Instructions

Instructions

This is a test and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160 meters of farmers carry.

Each time the KB’s hit the floor = 10 burpee over box penalty (payable after the WOD). Choose wisely. This is a fast WOD, challenge yourself!

Rebuild

3 RFQ

15 Double KB Goblet Squat @3111

Double KB Farmer Carry – 1 building lap

Strength Focus

2-3 rounds

1 arm hang 5-10 seconds

Kettlebell slingshot 3 / 3

Hand stand walking 5-10 seconds