Wednesday, July 2, 2014

Arm/Leg Swings
2 x 10 of:
KB Swings (light)
KB Strict Press
Wall Squats
Back Squat (empty bar)


MOD (18:00 CAP)
Back Squat
5-5-5-5-5
Add weight each set so your 5th set is challenging, but doable. No broken sets!!!

Pay attention to the "rack"position and the range of motion!! 
Note that the KB does not rest on the shoulder.
WOD
Conditioning
5 RFT
10 1-armed Russian KB Swings  44/26# (each arm, 20 total)
5 squats with KB racked (each side, 10 total)
3 KB Push Press (each side, 6 total)
Rx+ = 53/35# or heavier

Then immediately go into;

5 RFT
10 Russian Swings (2 handed)
10 V-Ups

Extra Work

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