Tuesday 10/29

Warm up 

A- Mash- Lats & hip flexor

Activate- 2x 20 with hikers + 5m banded hip activation 

B- KB Warm Up #1

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

KB complex on each arm

Single arm swing/ clean and press/ snatch/ windmill/ TGD/ TGU

WOD

12 minutes

4 KB lateral lunges

KB complex on each arm

Single arm swing/ clean and press/ snatch/ windmill/ TGD/ TGU

GoFit

Warm up 

A- Mash- Lats & hip flexor

Activate- 2x 20 with hikers + 5m banded hip activation 

B- KB Warm Up #1

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

KB snatch

WOD

5x 

30:30

-KB snatch L

-KB lateral lunges

-KB snatch R

-KB Russian twists