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Wednesday 01.15.2020

POSTED ON January 14, 2020

Wednesday | 01.15.2020

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Warm Up:
5/5 suitcase KB deadlift
5/5 single arm KB swing
150ft single arm overhead carry L/R
X3
 
Foundation:
A. Kettlebell Complex In 2-4 sets work to a heavy or keep the same weight across of the following complex. Rest 2min between.
 
5 double kettlebell Russian swings
5 double kettlebell push jerk
5 double kettlebell front squat
5 double kettlebell deadlift
 
Metcon:
 
RX/Level 1
12 alternating double kettlebell front rack lunge 44/26
8 double kettlebell push jerk 44/26
2 rope ascents
4 rounds for time
Intermediate/ Level 2
12 alternating double kettlebell front rack lunge 35/18
8 double kettlebell push jerk 35/18
1 rope ascents
4 rounds for time
 
Beginner/Level 3
12 alternating double kettlebell front rack lunge 35/18
8 double kettlebell push jerk 35/18
:45 accumulating deadhang or 6 hanging hip taps
4 rounds for time
 
Cool Down:
2-3 rounds for quality
:30/:30 static bird dog hold
20 alternating dead bugs
1min forearm roll out

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