WOD - Friday 23 August 2019

So today's "Hero-WOD" contains 150 Wall Balls, just like Karen! And then.. also 150 Kettle Bell Swings... and... 150 Box Jumps. Talk about building fitness, endurance & stamina - make sure to chose loads that you can do big sets with or that time cap will be tough to beat. PS. If you like to get some extra barbell work in before this, join our CCF Bonfire classes in all 3 Boxes in the afternoon!
  • A. Hero WOD MORRISON - Fitness Version:
    50-40-30-20-10 reps of:
    - Wall Balls(20/14lbs)
    - Box Jumps (60/50cm)
    - Kettlebell Swings (16/12kg)

    [Cap: 27min]
  • After Party: August focus, Day 23:
    30 Twisting Toes To Bar (Both feet touch outside of hands = 1 rep)
So today's "Hero-WOD" contains 150 Wall Balls, just like Karen! And then.. also 150 Kettle Bell Swings... and... 150 Box Jumps. Talk about building fitness, endurance & stamina - make sure to chose loads that you can do big sets with or that time cap will be tough to beat. PS. If you like to get some extra barbell work in before this, join our CCF Bonfire classes in all 3 Boxes in the afternoon!
  • A. Hero WOD MORRISON:
    50-40-30-20-10 reps of :
    - Wall Balls, (20/14lbs)
    - Box Jumps (60/50cm)
    - Kettlebell Swings (24/16kg)
    [CAP: 27min]
  • After Party: August focus, Day 23:
    30 Twisting Toes To Bar (Both feet touch outside of hands = 1 rep)
As usual: "Bonfire" pieces will be coached in our Bonfire classes across the 3 CCF Boxes.
  • Bonfire 1: Snatch Balance:
    E90s x 7 - build to Heavy Single:
    - Snatch Balance
    *continue into Bonfire 2
  • Bonfire 2: Over Head Squat:
    E90s x5, continue building to Heavy Single:
    - Over Head Squat
  • A. Hero WOD MORRISON:
    50-40-30-20-10 reps of :
    - Wall Balls, (20/14lbs)
    - Box Jumps (60/50cm)
    - Kettlebell Swings (24/16kg)

    [CAP: 27min]
  • After Party: August focus, Day 23:
    30 Twisting Toes To Bar (Both feet touch outside of hands = 1 rep)