A. Prep for WOD (00:05- 00:20)
Then, with a light KB, perform the following for:
20 on/:10 of: Tabata
1-Arm Russian KB Swing – R
1-Arm Russian KB Swing – L
KB Push Press – R
KB Push Press – L
Single Arm KB Row – R
Single Arm KB Row – L
Lateral Burpee over the KB
KB Windmill – R
KB Windmill – L
Goblet Reverse Lunge – R
Goblet Reverse Lunge – L
KB Weighted Situp
B. Conditioning (0:35-00:55)
With a 30:00 Running Clock:
Then with the remaining time AMRAP rounds of:
100 Meter Farmer Carry (32, 24)
50 Meter Db Front Rack KB Carry (32, 24)
100 Meter Sledpush (Moderate Weight)
Rest as needed between rounds.
*Scale loading as needed – these should be UB Sets. DON’T OVERLOAD SLED!
*Score = total rounds completed – 2k row is NOT scored.
Note: the name of the game today is sustained effort over the course of the entire 30 minutes. You should be working at around 60% and be able to hold a conversation with one another while putting in the work. ”Easy” Cardiac output session such as this one are not only beneficial to performance, recovery, and quality of life, it is 100% necessary.
Biceps/Glutes – Alt. Tabata – 4 x 10-15reps:
1a) Bench Trizeps DB Pullover (https://www.youtube.com/watch?v=tcHaHIQStsk)
1b) Banded Hammer Curls