OVERVIEW
Today’s WOD is a 12 minute amrap with kettlebell swings, push-ups, and kettlebell push press. We’ll be performing American kettlebell swings today, so we may need to look at a slightly lighter kettlebell than normal. We’ll also need additional focus on bracing throughout these explosive swings as we’re adding additional range of motion overhead. Unbroken sets of each movement are a great goal here - really fight to keep hands on the kettlebell for all 24 swings. Don’t let your push-ups get sloppy either.
WARM-UP
Mobility/Activation
Yogi push-ups w/ OH reach
Banded pull-aparts
Banded good mornings
PVC Front Squats
Spidermans x 5 each
Warmup
5 Rounds 30/15
Row or bike
Ground to Overhead
High plank
WOD
Amrap 12:
24 American KBS
12 Hand release push-ups
6 KB push press (total)
MIDLINE
5 sets
RFE Split squats x 5 ea @32X0
Bird dog reaches x 5 ea
COOL DOWN
Wall hinge
Wall V
Comments