For 10min:

1min heavy Kettlebell swings
1min burpees…..

Post weight used and total reps (add swings and burpees) to comments.

WOD 2:

Pull-up ladders



      1. Phil has coached me several times. I have several bad disks and that is what is hurting, not the muscles. Usually that means a trip to the chiropractor and that takes care of it. Thanks for the concern.

  1. Warm Up:
    Bret Contreras’s Glute Wake-up Complex:
    -20 Really slow push-ups (for kicks)
    -10x Airborne Lunges, Hip Hinges, Slow Squats, Hip Abductions, Rear Kicks

    Pre- Wod 1, 2, 3, 4, 5 reps Clean and Press (slow negative) w/ 2x 32kg/70lbs

    Wod #1:
    Swings ( w/ 2x 24kg/53lbs): 30, 30, 28, 25, 23
    Burpees (strict Gymnastic form): 15, 15, 13, 12, 9
    Total: Exactly 200! (didn’t plan it that way)

    Wod #2:

  2. Oh my goodness! Awesome article dude! Thank you, However I am encountering problems
    with your RSS. I don’t understand why I can’t join it.

    Is there anybody getting identical RSS issues? Anyone who knows the solution will you kindly respond?

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