In the case of Rain
Replace
800m Run = 4 Rounds of 25 DUs + 5 Burpees
Wall Balls = DB Thrusters
A. 3 Rounds For Time of Running, Kettlebell Swings, and Wall Ball Shots
3 Rounds for Time:
– Run 800 meters
– 40 Kettlebell Swings
– 40 Wall Ball Shots
GENERAL
Looking for a longer workout today (25-30 Minutes)
Around 4-5 Minutes for the Runs
Around 4-5 Minutes for the Swings and Wallballs
RUN
If unable to Run, complete one of the following:
1000 Meter Row
1600 Meter Bike Erg
80/55 Calorie Schwinn Bike
55/40 Calorie Assault Bike
800 Meter Ski Erg
KETTLEBELL SWINGS & WALLBALLS
Should be able to complete 25+ unbroken reps when fresh
Shooting for 4-5 sets max within today's workout
DAILY VIDEO
Click here
WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
Place lighter kettlebells in the center of the room, jogging around them like a track
20 Seconds
Easy Jog
Quad Stretch
Knees to Chest
Easy Jog
Straight Leg Kick
Side Lunges
Easy Jog
Walking Samson
Walking Spiderman
Medicine Ball Jog
Medicine Ball Foot Taps
Medicine Ball Deadlifts
Medicine Ball Jog
Medicine Ball Slams
Medicine Ball Squats (Squat to Ball)
Medicine Ball Jog
Medicine Ball Push Press
Medicine Ball Squats (Squat with Ball)
MOBILITY (10:00 – 12:00)
Kettlebell Ankle Stretch: 30 Seconds Each Side
Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe. Complete 5 air squats after each side.
Kettlebell Squat Hold: 1 Minute
Holding a kettlebell in the goblet position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground. Complete 10 air squats after the one minute hold.
TEACHING (12:00 – 25:00)
KETTLEBELL SWINGS
Overhead
Both of our weighted movements today involve putting an object over our heads. With 80 reps of this in a row, we can do some things to minimize the amount of shoulder fatigue.
The first is to slightly loosen the grip. Our hands will never actually come off the kettlebell, but we want to make sure we’re not death gripping the bell. The second thing we can do is be aware of our breathing. The slight weightless moment at the top of the swing is a great time to hear yourself exhale. Keeping a good rhythm with the breath can help you stay under control.
Same idea on the wallball. Here, we can bring the arms back down to “catching” position in the front rack. Leaving the hands up for an extended period of time can cause excess fatigue. Our time to breathe out here is when we let go of the ball. Controlling the breath by exhaling at the weightless moment can enable athletes to hold on for larger sets.
Hips & Knees
With the first focus today being a relaxed upper body, we can now focus on what our lower body is doing to help out. Let’s try and get more out of the legs to take some pressure off the arms. On the descent for both movements, the hips move back and the knees move out. On the way up, we want to be aggressive with our throw or swing by straightening the hips and knees. Think of these as a lower body launches, not upper body throws.
Kettlebell Swing Movement Prep
With a Lighter Weight:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
Build to Workout Weight
5 Russian Kettlebell Swings
5 Kettlebell Swings
Wallball Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs
RUN
Upper Body
On the run today, we can also focus in on the upper body. Two things to think about. The first is keeping the hands relaxed. If the hands are relaxed, the upper body and arms follow their lead. If the hand is clenched, we’re adding unnecessary strain. Second thing is keeping the shoulder joint fixed. If we move up and down or forward and back, we’re working harder than we need to be. Keeping the upper half relaxed leads to more efficient running and better movements inside.
Movement Prep
Beginning of Practice Round
REHEARSAL (25:00 – 30:00)
1 Round
200 Meter Run
5 Kettlebell Swings
5 Wallballs
STRATEGY + WOD (30:00 – 60:00)
GENERAL
Find a smooth running pace that allows you to come in and steadily chip away at the 80 reps
RUN
Use the first run as a buy-in
Taking this one a little easier gives you a better feel for the overall round of work
KETTLEBELL SWINGS & WALLBALLS
Take the 80 total reps of weighted movements into account when thinking of break-up strategies
Shoot for 3-5 sets on each
3 Sets: 15-15-10
4 Sets: 10-10-10-10
5 Sets: 8-8-8-8-8