WEDNESDAY
Jogging on the spot and butt kicks, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air squats w. thoracic twists, mountain climber complex, Penguin jumps, Shoulder activation and Burgener warmup (dowel), KB deadlift into KB hip-pops and A/T Worlds |
Skill Development Kettlebells
10 Minutes
· Swing technique · Snatch · Single arm OH Squats
Remember: · Engaged core · Hip drive/pop |
WOD
“Triples” 4 Minute AMRAP
· 20 Kettlebell Swings · 60 Double-unders · Max Thrusters (RX 40/30) · 2 minutes Rest
4 Minute AMRAP
· 20 Kettlebell Snatches · 60 Double-unders · Max Wallballs (RX 9/6 Kg) · 2 minutes Rest
4 Minute AMRAP
· 20 KB Single Arm OH Squats · 60 Double-unders · Max Air Squats
Aim for: · Consistency – Rest in Rest
|