W.O.D. Monday 7/19/21


W.O.D. Monday 7/19/21

Kettlebell Complex (single KB) – 15 minutes

Placing where you want and handling the KB can be a skill and take some coordination and control.

Every 3 minutes on the minute for 15 minutes, complete this complex with a single KB, first with your right arm, then with your left, one after the other without dropping the KB. Build in weight as you go, share KBs with others as needed. Find a heavy complex for the day.

5 rounds building as you go.

3 Russian Swings – Right arm
3 Hang Snatch – Right
3 Hang Cleans – Right
3 Front Squats – Right
3 Jerks – Right
3 Russian Swings – Left Arm
3 Hang Snatch – Left
3 Hang Cleans – Left
3 Front Squats – Left
3 Jerks – Left

*This isn’t so much about a max weight as it is a combination of core work, cardio, coordination. Find great control in whatever weight you use. Get better today!

Conditioning WOD – 16 minutes

As many rounds + reps as possible in 16 minutes of…
30 Wallballs (30/20)
30/24 Calorie Row, 24/18 Cal Bike or Ski, or 400m Run (your choice)
20 Toes to Bar
20 Alternating Heavy Kettlebell Power Snatches (70/55) R/L = 2

*Score = number of rounds and reps accumulated in 16:00

GENERAL WARM-UP [4:00-8:00]
**Activate/Get Hot**
:45 of each movement:
Squat Hold
Active Samson
Alternate Toe Touch
Kang Squat

SPECIFIC WARM-UP [8:00-27:00]
**FOCUS: SOUND HIP FUNCTION – “Hips Back (sit back, stay back, push back, send back)”**
[DAILY VIDEO](youtu.be/QQx_gmLU0FM)
The hips have a lot of responsibility in the world of movement. They are used to stabilize, create power and strength, increase range of motion, and live a healthy life. The direction they move in will determine how effective they are and how well we can minimize risk. Today, we will focus on sending the hips back across all three movements.

**Wall Ball
6 MB Front Squats *(Assess hips back)*
6 Wall Ball Shots w/ a pause at a 1/4 squat *(Assess hips back when the ball is in the hands)*
6 Wall Ball Shots *(Assess hips back when ball is in the hands)*

5 Kip Swings + Knees Up
5 Kip Swing + Knees Up + Kick (toes to bar)
1:00 TTB Practice

**Alternating KBPower Snatch (6:00)**
*with a lighter DB*
6 Deadlift – Right
6 Deadlift – Left
6 Snatch – 3 left then 3 right
4 Snatch – switch at the bottom
4 Snatch – switch overhead

*Switch out the light load for the game load – heavier KB requires a harder jump and a hard punch overhead*

4 KB Power Snatch – switch at the bottom

COOL-DOWN [52:00-60:00]
2:00 Recovery

1:00 Banded Hamstring Stretch (each side)
1:00 Banded Lat Stretch (each side)

**[General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]**

* Decrease Load
* Decrease Reps
* Squat Jumps
* Medicine Ball Squats
* Single Dumbbell Thrusters
* Push Presses

* Decrease Reps
* Toes as high as possible
* Knees to Elbows/Chest
* Hanging Knee Raises
* Kip Swings
* Weighted Abmat Sit-ups

* Decrease Load/Reps
* From the Hang
* Full/Russian Kettlebell Swings

Extra Work

**[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Giant Sets:
50′ Dumbbell Bear Crawl
35 GHD Sit-Ups OR 35 Overhead Weighted Situps
50′ Reverse Dumbbell Bear Crawl
Rest 1:30 Between Sets.
**Athlete’s choice on weight. Free to build over the three rounds.**