Monday July 29, 2019

Monday July 29. 2019

  • Warmup
    • 30 Seconds 
      • Active Samson 
      • Kettlebell Deadlifts 
      • Push-up to Down Dog
      • Russian Kettlebell Swings 
      • Inchworm to Push-ups
      • Kettlebell Goblet Squats 
      • *Performed with lighter kettlebell 
    • Modified Barbell Warmup 
      • 5 Good Mornings 
      • 5 Back Squats 
      • 5 Reverse Lunges (Each Side) 
      • 5 Elbow Rotations 
      • 5 Strict Press & Reach 
      • 5 Romaninan Deadlifts 
      • 5 Front Rack Reverse Lunges (Each Side)
  • Mobility
    • Pigeon pose with kettlebell lat stretch
  • Movement review
  • Push Jerk
    • Build to Heavy set of 3
  • Rehearsal
    • 1 Round 
      • 5 Kettlebell Swings
      • 4 Kettlebell Reverse Lunges 
      • 3 Push Jerks
  • WOD “Beef Jerky”
    • AMRAP 12:
      • 21 Kettlebell Swings (55/35)
      • 14 Kettlebell Reverse Lunges 
      • 7 Push Jerks (165/115)
  • Mobility
    • Banded front rack position
    • Banded straight arm in external rotation