W8D6

Warmup:

Joint Mobility
Practice Kettlebell cleans, deadlifts, and/or snatches (low reps, keep it happy)

Strength:

Pike Press: 3×10 – Either challenge yourself with more reps or putting your feet at a higher elevation.
Pullups (palms facing towards): 2 sets of maximal reps

WOD:

This is an untimed workout. The goal is to not destroy yourself, but to do the movements as fast and with as much power as possible. At the end of the workout, you should feel like you could definitely do more work (but don’t).

Kettlebell Power Swings 5×5
Jumping Goblet Squats 5×5
Dynamic Pushups 5×5
Box Jumps 5×5 <– Use a higher box than you would use for metcons.

Perform each movement consecutively, then rest as needed to produce maximal speed the next round.

Midline Stability:

Gladiator Hold (right hand on ground). Hold till failure, then go directly into
Superman Plank. Hold till failure, then go directly into
Gladiator Hold (Left hand on ground). Hold till failure.

3 Rounds. Try for no rest between rounds.

 

WOD Survival 101 – are you eating enough food? Post-workout? Drinking enough water?

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3 comments

  1. Ok…today i was a WIMP.

    11-8 chinups

    used 53# KB that worked ok
    dynamic pushups poor

    note to self: Don’t rub the kettlebell handle across the port doing jump squats. OWWWW!

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