Tuesday 7-12-16

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Strength:20min

  • Form: Double KB Shoulder Press (5x10)

  • C/I: Double KB Shoulder Press (6x6)

Metcon:15min


It goes without saying that Windmills are not a movement meant to be fast, so keep quality movement on those don't focus on speed.

  • Form: Metcon (AMRAP - Rounds and Reps)

15min AMRAP
5 KB Windmill R
5 KB Windmills L
15 KBS

  • C/I: Metcon (AMRAP - Rounds and Reps)

15min AMRAP

7 KB Windmill R
14 KBS
7 KB Windmills L
14 KBS
(20/12 -- 32/20)