FITNESS
Warm-Up.
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards the floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Followed by…
Two sets of:
Kettlebell Suitcase Deadlift x 5, right side
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Suitcase Deadlift x 5, left side
Kettlebell Suitcase Carry x 50 feet, left side
Kettlebell Sumo Deadlift x 12-20 reps
Then…
A.
For time:
36 Kettlebell Swings
36 Push-Ups
24 Kettlebell Swings
24 Push-Ups
12 Kettlebell Swings
12 Push-Ups
Compare your results to March 30, 2022.
B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – Side Plank x 45 seconds each side
4:24@16kg
A Rx 4:15
First WOD in over 3 months
6:43 with 10kg KB and 3×24 on the push ups
Woof #3MonthsPP
4:31
Sorry a newbie to these kind of workouts. Should the kettlebell deadlifts and carries be done with maximum effort? Should there be rest between those exercises? How heavy of kettlebell for the swings?
Its just a warm, just take it easy and warm up 😄
7:15