Saturday 5-6-17

Coach's thoughts on today:
Don't get lazy with this rack position. You'll be tempted to just put the kettlebell on your shoulder but keep it in a proper kettlebell rack. This will fatigue the arm/shoulder/oblique/QL and then some. Walk to the 200 Right hand, then switch to left hand until you get to the 400. Switch back to the right hand and start back switching hands again at the 200.

Warm-up:15min

  • Catalyst Warmup

http://youtu.be/XhHc7FbSUiY

~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side

Metcon:30min

  • 30min (AMRAP - Rounds)

100m Walk w/ racked KB Right
100m Walk w/racked KB Left
100m Walk w/ racked KB Right
100m Walk w/racked KB Left
50 RKBS

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