19. August 2021
Aug
19
WoD – 20210819
Warm-up
Warm-up
For 8 min
– 10 One Arm Russian KB Swings e/s
– 8 KB Strict Press e/s
– 6 Tempo KB Squats (3/3/3/x)
– 10 One Arm Russian KB Swings e/s
– 8 KB Strict Press e/s
– 6 Tempo KB Squats (3/3/3/x)
Mobility
Strength
Turkish Get Up (3-4 sets of 3 unbroken TGU each side)
KB Swing Squat (3-4 sets of 10)
Workout
Metcon
EMOM 20 min
1. min: 12 Dual KB Hang Squat Clean @2×16/24kg
2. min: ~40 sec KB Mixed Rack Suitcase Carry @2×16/24kg
3. min: 16 Dual KB Sumo Deadlifts @2×16/24kg
4. min: ~40 sec KB Mixed Rack Suitcase Carry @2×16/24kg (switching sides!)
1. min: 12 Dual KB Hang Squat Clean @2×16/24kg
2. min: ~40 sec KB Mixed Rack Suitcase Carry @2×16/24kg
3. min: 16 Dual KB Sumo Deadlifts @2×16/24kg
4. min: ~40 sec KB Mixed Rack Suitcase Carry @2×16/24kg (switching sides!)
– 10 KB Windmills w/ light load e/s (2x 5r./5l.)