Wednesday 1-22120

Wednesday

Warm up

2 Sets:

10 Kettlebell Single Arm Rows (5 Each Side)

10 Alternating Box Step-ups

10 Kettlebell Single Arm Strict Press (5 Each Side)

10 Lateral Box Step-ups (5 Each Side)

10 Kettlebell Goblet Squats

10 Box Jumps (Step Down)

*Increase Height & Weight in Second Set

Primer

3 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

STRENGTH

PUSH PRESS

10RM

• Re-testing our 10RM Push Press

• Take the bar out of the rack for these reps

• It may be helpful to follow the following sets when building:

* 4-6 Sets: 5-6 Reps

* 2-3 Attempts: 10RM

• Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts

• We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier

• Rest as needed between sets to maintain quality

WOD

21-15-9:

Wallballs (20/14)

CTB Pull-Ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.