Mobility
Warm-up
The Everett Warm-up Part 2 Video
3 Rounds Not for Time
3 Kettlebell Right-arm Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb)
3 Kettlebell Left-arm Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb)
5 Kettlebell Swings (Men: 55lb / Women: 35lb / Beginner: 15lb)
Fitness Level Substitution: Russian Kettlebell Swings
7 Kettlebell Sumo-deadlift High-pulls (Men: 55lb / Women: 35lb / Beginner: 15lb)
Using a kettlebell for some of these movements may be new to you, so spend some time practicing with the kettlebell and getting your form ready for the long WOD today.
Kettlebell Push Press
Kettlebell Swing
Kettlebell Sumo-deadlift High-pull
Skills / Strength
Skills / Strength Rest Day
WOD
20:00 AMRAP (As Many Reps as Possible in 20 minutes)
7 Kettlebell Right-arm Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb)
7 Kettlebell Left-arm Push Presses (Men: 55lb / Women: 35lb / Beginner: 15lb)
14 Kettlebell Swings (Men: 55lb / Women: 35lb / Beginner: 15lb)
Fitness Level Substitution: Russian Kettlebell Swings
21 Kettlebell Sumo-deadlift High-pulls (Men: 55lb / Women: 35lb / Beginner: 15lb)
28 Burpees
Set the clock for 20 minutes. Do as many of the following, in order, as you can in 20 minutes: 7 push presses with each arm, 14 kettlebell swings, 21 kettlebell sumo-deadlift high-pulls, and 28 burpees. Once you finish a round, go straight into the next round. Post your total rounds and reps to comments.
Burpee
Cool-down
3 Rounds (1:00 Rest)
2 Turkish Get-ups with each arm (2 left-handed and 2 right-handed)
Fitness Level Substitution: Turkish Get-ups with just your hand in the air.
Take your time. Start light and work your way up to a challenging set of 2 Turkish get-ups with your left hand and 2 with your right.
Turkish Get-up
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