WOD NOTES:
This weeks kettle bell and movement based training session.
This will test your mobility and stability.
Fitness
Dynamic prep
Toe reach series
Bird dogs x 6
Band pull aparts x 12
5 minutes
Review and prep movements for the workout
EMOM x 24
Minute one = single arm KB swing x 20 reps
Minute two = Assisted Cossack x 6
Minute three = KB bottoms up, two hand press x 10
Minute four =Hollow hold x 20 sec
Performance
Dynamic prep
Toe reach series
Bird dogs x 6
Band pull aparts x 12
5 minutes
Review and prep movements for the workout
EMOM x 24
Minute one = single arm KB swing x 20 reps
Minute two = Shin box x 6 reps
Minute three = KB snatch x 10 each
Minute four = Hollow rock x 15 reps
Sport
Dynamic prep
Band front rack release x 30 sec
Indian club circles x 12
Perfect stretch x 30 sec
Frog stretch x 60 sec
Work up to as heavy as possible in 6 sets
2 position clean + jerk
(floor, above knee)
Clean pulls
4 x 3 @110%
Work up to heavy
3 RM Front Squats
GHD hip extension 4 x 12 w/load
