WOD – Wed, Jan 11
Warm-up
WOD PRIMER
2 sets:
10 burpees
5 Russian KB swings
– Rest :30 between sets.
SKILL WORK (Weight)
3 sets:
5 KB snatches/arm
<ul><li>Increase loading each set. with mechanics</li></ul>
230111 WOD (Time)
RX
5 rounds for time:
400/500-m row
20 Russian KB swings (53/70 lb)
INTERMEDIATE
5 rounds for time:
400/500-m row
20 Russian KB swings (35/53 lb)
BEGINNER
5 rounds for time:
200/250-m row
20 Russian KB swings (18/26 lb)
<h3>INTENDED STIMULUS</h3><ul><li>14:00-18:00.</li><li>Use a heavier loading on the KB than normal.</li><li>Keep the row to 2:30 or less.</li><li>Spend 1:00 or less on the KB swings.</li></ul>
Cool Down
2 sets:
1:00 foam roll lower back
1:00 foam roll quads
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
10 strokes on the rower (14-18 strokes per minute)
10 alternating elbow-to-instep
10good mornings
1 set:
10 strokes on the rower (18-22 strokes per minute)
10 single-leg KB deadlift/leg
10 jumping squats
1 set:
10 strokes on the rower (22-26 strokes per minute)
10 KB deadlifts
1 set:
10 strokes on the rower (30+ strokes per minute)
10 Russian KB swings
KB SNATCH PROGRESSION
5 single-arm KB swings to eye level/arm
5 single-arm KB swings + pull back to eye level/arm
5 KB snatches /arm