Chris M.
Warm-Up:
Coach’s choice
WOD prep:
Prep the Bench press and Kettlebell swing to WOD weight.
WOD: Perform a WOD you missed this week
or
Kettlebell “Lynne”
Five rounds for max reps of:
Bodyweight bench press
American KB Swings (70,53)
* Rest 5 minutes between sets.
*The sweet spot for Kettlebell Lynne is between 10 and 20 reps for each movement. If you are doing more than 20 reps and not Rx you are too light. If you are under 10 reps you are too heavy. Adjust loads as needed.
Post WOD:
Lax ball pecs and foam roll lats.
CFS Brief:
Check out In-House Throwdown pictures on Facebook.
Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.
CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!
Kettlebell Lynne. Sneaky WOD. Thought 5 mins would be an eternity. Forearms say otherwise. Have not benched in months. Worked up to a 1rep of 180 which felt good. Previous 175. Did 135 for WOD. A solid 15 reps until 12 last rd. When I get to 15 reps body weight I will be impressed. Only have #53 kB at home. Light for this WOD. Did 30 reps and 20 balance. Last 2 rounds of 20 was all I had.