Saturday, 8 January Fundamentals Course

Course starts at 0900. Please arrive 15 minutes early to pay a one time fee of $30 to the Kadena Gym Staff. Bring your receipt to one of our Coaches on the Pad located behind the gym.

Programming continued around Scheduled Fundamentals Course

Warm-up

  • 2 Sets Partner
    • 1) 1:00 Machine Partner
    • 2) 5 Strict Pull Ups + 10 Push Ups + 15 Air Squats *Round 1 inverted rows

METCON PARTNER WOD

  • Teams of 2 – For time:
    • Row, 1500 m
    • 150 Wall Balls, 20/14 lbs
    • 120 Kettlebell Swings, 70/53 lbs
    • 90 Pull-ups
    • Row, 1000 m
    • 100 Wall Balls, 20/14 lbs
    • 80 Kettlebell Swings, 70/53 lbs
    • 60 Chest-to-bar Pull-ups
    • Row, 500 m
    • 50 Wall Balls, 20/14 lbs
    • 40 Kettlebell Swings, 70/53 lbs
    • 30 Bar Muscle-ups

Row / Ski Erg / Bike Erg Complete in teams of 2. Split reps as desired. Scaling Options: Use a wall ball weight that allows you to keep sets of 15 reps and at least sets of 10 for the KB swings. For the bar movements scale to Pull Ups / Pull Ups / Chest to Bar or Inverted Rows / Jumping Pull Ups / Pull Ups, something that allows you to keep at least sets of 3 reps at a time and keep moving!

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