Atherton & Cairns WOD

Warm up

Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

Class

1. Skills

Open gym

2. Accessory

3 “Giant Sets”:
10 Bent Over Dumbbell Rows (each side)
10 Dumbbell Strict Presses
20 Weighted Sit-ups
20 Weighted Hip Extensions
rest as needed between sets