WOD - Tuesday 2020-12-22

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



51 views0 comments

Recent Posts

See All

WOD: Week of 5/10

Monday E2M x 16 min Even: Max Strict Press Odd: Max Strict Pull-ups Choose weight/variation that allows 10 reps fresh Amrap 8 3 Muscle Snatch 5 OH Squat Tuesday 8 Rounds 250m Run 25 Box Jumps 25 V-ups

WOD - Friday 2021-04-30

OVERVIEW Today we are going to work on gymnastic skills. Handstand push ups, ring dips, push ups and rowing will be the focus of the workout. Were going to focus on strict movement patterns for the

WOD - 2021-04-29

OVERVIEW Today we are going to take on Hero WOD Manion. First Lieutenant Manion was from Doylestown and assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force. H