Perfectly-Vertical KBS

Donovan N

Squeezing the glutes and keeping the abs tight allow shoulders, that have the proper range of motion, to complete a perfectly-vertical overhead kettlebell swing.

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• Part of our Tough Mudder Team? We have a training run this Sunday at FCF 2pm.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Volume Week Monday 9/16

STRENGTH

back squat 3x5

rest no more than 2 minutes between sets

CONDITIONING

as many reps as possible in 20 minutes:
15 burpees
10 kb swings, 24/16kg
5 pullups

Post total reps to whiteboard/comments/Cody.

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Kettles and Such

Donovan N and Megan S

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WOD for Thursday 8/1

STRENGTH

play with still rings for 15 minutes

CONDITIONING

perform 3 kettlebell jerks every 15 seconds for 4 minutes

then

"PANIC BREATHING"

This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.

The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

Compare to 06MAR2013. Post total jerks to whiteboard/comments/Cody.

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