WEDNESDAY

 
Jogging on the spot and butt kicks, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, Air squats w. thoracic twists, mountain climber complex, Penguin jumps, Shoulder activation and Burgener warmup (dowel), KB deadlift into KB hip-pops and A/T Worlds
 

Skill Development

Kettlebells

 

10 Minutes

 

·  Swing technique

·  Snatch

·  Single arm OH Squats

 

Remember:

· Engaged core

· Hip drive/pop
 

WOD

 

“Triples”

4 Minute AMRAP

 

·    20 Kettlebell Swings

·    60 Double-unders

·    Max Thrusters (RX 40/30)

·    2 minutes Rest

 

4 Minute AMRAP

 

·    20 Kettlebell Snatches

·    60 Double-unders

·    Max Wallballs (RX 9/6 Kg)

·    2 minutes Rest

 

4 Minute AMRAP

 

·    20 KB Single Arm OH Squats

·    60 Double-unders

·    Max Air Squats

 

Aim for:

·    Consistency – Rest in Rest

 
Wednesday 12/12/18
SUNDAY
Saturday