Grab light KB

3 Rounds

10 KB deadlifts

5 Russian swings

5 Goblet Squats

5 OH KB Lunge per leg

25’ Front rack walk, r-arm

25’ front rack walk, l-arm


Super Squat Hip Sequence – See video below, courtesy of Mobility WOD


3 Rounds for Quality:

50′ Dual KB OH Walk

50′ Dual KB Front Rack Walks

100′ Dual KB Farmers Walk


Goal is to complete each round unbroken.  Rest as needed between Rounds.

Videos courtesy of BoxLife Magazine, Functional Bodybuilding, and Train FTW, respectively. Quick demos of the three movements involved in this piece. Today’s skill/strength piece is more to help focus on core engagement in movements.  Throughout the overhead walks, front rack walks, and farmers walk, tighten down the stomach and make the steps smooth. Remember, this is for quality, not time, so the weight is up to you.  Should be something you can control, but not fail on.



Russian KB Swings (70/53)

*Complete 50′ DB OH Walking Lunge (50/35) after each round of KB Swings

Switch arms at 25′


Time cap: 12 Min

Videos courtesy of Functional Bodybuilding.  Demos for the Russian KB Swing and the Single Arm DB OH walking lunge. Continuing with our core-engagement focus today, in the WOD, you’ll need the same mindset.  Brace the core during the Russian swings to prevent injury to your low back.  When you git the OH walking lunge, tight core will be paramount in successfully getting through the distance.

Scaling Options:

KB weight -> 53/35 -> as needed

DB weight -> 35/25 -> as needed

Cool Down:

Wall Straddle Stretch – 2 Min

Video courtesy of Power Monkey


Saddle Pose – 2 Min

Video courtesy of Signum Fitness

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