Mobility
Part 2 from yesterday…
Warm-up
3 X 10 Seconds Hollow Body Hold
10 Push-ups
Fitness Level Substitution: Banded Push-up OR Knee Push-up
10 Air Squats
10 meters of Duck Walking
10 Arm Circles Backwards
10 Arm Circles Forward
Skills / Strength
Skills / Strength Rest Day
WOD
15:00 AMRAP
200 meter Kettlebell Carry (Men: 55lb / Women: 35lb / Beginner: 15lb)
Carry the kettlebell however you wan/can;)
20 Kettlebell Goblet Squats (Men: 55lb / Women: 35lb / Beginner: 15lb)
20 Kettlebell Swings (Men: 55lb / Women: 35lb / Beginner: 15lb)
Fitness Level Substitution: Russian Kettlebell Swings
20 Kettlebell Sumo-deadlift High-pulls (Men: 55lb / Women: 35lb / Beginner: 15lb)
20 Burpees
Put 15 minutes on the clock and perform as many rounds as you can in 12 minutes. Start with a 200m kettlebell carry. You should experiment with the best way to carry the kettlebell as we have seen many different approaches, so find one that works for you. Then you will do 20 goblet squats, 20 kettlebell swings, then 20 sumo-deadlift high-pulls, and then 20 burpees. Repeat as many times as you can in 15 minutes
Cool-down
3 X 10 Seconds Hollow Body Hold
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