20170518

Warm Up:

400M Run

Spiderman lunge 30’

Walking kicks 30’

10 Squat to Stands

10 KB deadlifts

10 KB Swings

10 Goblet Squats

S/S/S:

Back Squat w/2 sec pause at bottom

 

5X3

Increase weight ea set

With the smaller number of reps per set, increase your loads from the 5X3 week.

WOD:

12 Min AMRAP:

15 KB Swings (53/35)

10 KB Facing Burpees*

15 Goblet Squats (53/35)

Kettlebell Facing Burpees – Same as a bar-facing burpee, but instead of jumping over a bar with weights, you’ll be jumping over the top of a KB. And your feet must go OVER the top of the KB handle (KB is standing upright, not on its side), not around it. If your feet go to the sides and don’t clear the height of the handle, it’s a no-rep.

Scaling:

KB – as needed

Cool Down:

Super Squat Hip Sequence*

Video Courtesy of: Kelly Starrett

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