Warm-Up | Performance & Fitness
Two sets of:
Run x 300m
Passive Supinated Grip Hang on Pull-up Bar x 60 seconds
Prone Plank x 30 seconds
Followed by…
Two sets of:
Front Rack Kettlebell Carry x 50ft
Front Rack + Left Kettlebell Overhead Carry x 50ft
Front Rack + Right Kettlebell Overhead Carry x 50ft
Double Kettlebell Overhead Carry x 50ft
Then…
A,
“The Eagle”
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry
This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
A. 5:23 2x20kg kb
B. 2x20kg db for the squat and 20kg db for the row
A. Complete w 35# DBs. Prob could have done a little heavier.
B. 35# DB for BSS, 60# DB for rows.
A 35lb kbs
B 20lb vest for split squat, 53lb kb for rows
Great WOD!
The Eagle – 27.5 lbs kettlebells … my grips were on fire 🔥
10:00 with 50lbs dbs
A.. 35 lb DBs no kettle bells
B. 35lb dbs in each arm,
55lb Db for rows