Thursday, 29 December, 2016

John N. going for it

General Warm up:

Dynamic mobility, then

2 Rounds

20 Mountain Climbers

2 Kip swings + 1 kip

20 Mountain climbers (feet outside hands)

10 KB Swings to eye level

Skill and Instruction:

Power Clean Progression

WOD:

7 Rounds

7 Power Cleans (155/105)

7 Pull ups

7 Kettlebell Swings (70/53)

Accessory Work:

3 Rounds (1 min rest between rounds)

10 sec Hollow Hold

20 V-ups

20 Ab mat Sit ups

30 sec Plank hold

Cool Down:

Upper back roll x 90 sec