Tuesday’s WOD at 7 and 9am, and 4pm
6 rounds for time of:
25 KB Swings (24/16kg)
200m Run/250m Row/0.3mi Bike/200m Ski
Post time, load, and scaling.
Today we go for a 6 rounder of KB Swings (USA) and the mono-structural movement of your choice. The intent is that you would push hard on each and every mono-structural piece and then go for only 1 rest on each set of swings. This will be a fast and furious burner that takes 10-14 minutes.
Go for 3 minutes on a row/run/ski/bike. Do a nice long set of lizard lunges and then some air squats and pushups. Hang from the bar a bit before getting in a set of 10 broad jumps (going for more powerful hip extension each rep). Hope back on the cardio equipment you started on and go for another 2 min.
Grab your KB and go for 10 deadlifts, 10 SDHP, 10 goblet squats, and lastly, 10 Russian swings. 10 more broad jumps and then 10 USA Swings. Grab a heavier bell and work through the same complex. Do 10 USA Swings.
The swings need to be challenging enough that you want to set them down. Maybe you decide to go for 15+10 to make your 25? And then PUSH the pace on all 6 cardio pieces. Pretty straight forward. Make sure that KB is stable overhead every rep and that we are hinging at the hip, not squatting it down!
Wrap things up with a long supine figure four on each leg. Prop up the hips with a foamie to incorporate some low back decompression. Go on mind body and sign up for Friday.