KB Thrusters

Monday, August 12th, 2013

Weekly Warm Up:  10 KB Swings, 10 Toes-to-Bar, 10 Box Jumps, 5 Slow Overhead Squats w/PVC facing the wall

Strength:  Front Rack Lunge 3x10-12

WOD:  "Russian Fran"

For Time


KB Thrusters (24/16) in each hand

Chest-to-Bar Pull Ups

REC:  100 Russian Twists followed by Coach-led sled Races

Monday, May 20th, 2013

Weekly Warm Up:  **Don't ignore the warm up and don't rush through it either.  Do each movement deliberately with control to increase core stability, general mobility, personal discipline and muscle memory.**  

10 Knees to Elbow, 10 Back Extensions, 5 wall squats (20 seconds down, 20 seconds up), 10 Ring Push Ups

Strength:  Back Squat 6x2 (Get Heavy!)

WOD:  For Time

100 KB Thrusters (KB in each arm 1.5/1)

10 Chest-to-Bar Pull Ups every time you drop the kettlebells

REC:  Foam Roller