Daily Archives: February 14, 2017

20170214

Warm Up:

400M run

30’ walking lunge

Walking kicks 30’

10 air squats

10 sit ups

Trunk twists x10

10 kip swings

WOD:

21-18-15-12-9

Kettlebell Thrusters (53/35)

Ab Mat Sit Ups

Kettlebell Swings (53/35)

Pull Ups

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For the KB Thrusters, you will have one KB in each hand.  For the KB Swings, just use one KB.

 

Scaling:

KB -> as needed

Ab mat sit ups ->feet anchored

Pull Ups -> Jumping Pull Ups ->ring rows

Cool Down:

Heel cord mash – 2 min per leg

 Reverse Hyper extension – 3×20 low weight