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