Tuesday, August 23rd, 2022
General Warm-Up
30 seconds PVC shoulder circles
Kip swing coaching lesson
every 3 minutes on the minute x 3 rounds
30 second assisted squat hold
8 air squats
8 push-up to downward dog
kip swing practice for remaining time
Kip swing coaching lesson
every 3 minutes on the minute x 3 rounds
30 second assisted squat hold
8 air squats
8 push-up to downward dog
kip swing practice for remaining time
Strength
5 rounds / 30 seconds work / 1 minute rest
Farmer hold building weight
10 rounds / 20 seconds on / 40 seconds off
Hanging hollow body hold
*start at a weight that feels comfortable yet challenging, make small jumps each
Farmer hold building weight
10 rounds / 20 seconds on / 40 seconds off
Hanging hollow body hold
*start at a weight that feels comfortable yet challenging, make small jumps each
WOD
Workout Format
As many rounds as possible in 12 minutes
500m row
30 sandbag clean and jerks (50/30)
15 burpees over sandbag
*insure you practice good technique when you do the sandbag cleans or you'll blow up your lower back. The light weight will trick you
500m row
30 sandbag clean and jerks (50/30)
15 burpees over sandbag
*insure you practice good technique when you do the sandbag cleans or you'll blow up your lower back. The light weight will trick you