11 November 2021

RX

Strength/Skill

Kip Swing Progression

Every 90s x 8
complete

7-10 kip swings with hip drive to bar

Workout

WOD (for time) TC 16 mins

21-15-9

BB Thrusters
Hr Push ups

1 min rest

21-15-9

Deadlift
OH Squats

 

METCON

Workout

AMRAP 12

400m/300m row
20 DB Push press
10 Burpees

2 mins rest

AMRAP 12

15 Box jumps
10 Pull Ups
35 DU/ 70 SU

 

BASELINE

Workout

On a 28 minute clock

complete:

1600m run
50 KB swing
50 Down Ups

in the remaining time

AMRAP

12 KB wall step ups
10 Sit ups

 

LEARN TO MOVE

Session 2

Deadlift + KB Swing Series