Mobility
Warm-up
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
1:00 left-legged Couch Stretch
1:00 right-legged Couch Stretch
Fitness Level Substitution: Downward Dog Knee Push-ups
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
Fitness Level Substitution: Downward Dog Knee Push-ups
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
Skills / Strength
5 Sets (2:00 Rest)
5 Back Squats (5RM)
*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders and then Push Press it overhead and down on your back.
Perform 5 sets of 5 back squats resting 2 minutes between each set. Work your way up to a 5 rep max (5RM) or the heaviest set of 5 you can safely perform. Post your 5RM back squat to comments.
Back Squat
WOD
21-15-9-21-15-9
Kettlebell Swings (Men: 70lb / Women:55lb / Beginner: 25lb)
Fitness Level Substitution: Russian Kettlebell Swings
Fitness Level Substitution: Banded Ring Dips
Equipment Substitution: Narrow Push-ups
Fitness Level Substitution: Banded Narrow Push-ups
Perform 21 kettlebell swings then 21 ring dips, then 15 kettlebell swing and 15 ring dips until you have completed 6 rounds with reps of 21, 15, 9, 21, 15, 9, in that order, of each movement. Post your time to comments.
Kettlebell Swing
Ring Dip
Cool-down
3 Sets (1:00 Rest)
Fitness Level Substitution: Downward Dog Knee Push-ups
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