Warm Up:
1 set:
10 arm swings across
10 arm swings overhead
10 leg swings/leg
10 air squats
10 knee push-ups
1 set:
:30 kettlebell low-swings
:30 goblet squats (slow)
1 set:
:15 kettlebell swings to shoulder height
:15 kettlebell swings to overhead
:30 goblet squats (fast)
Skill Work:
On a 10:00 clock:
1 thruster
– Build to your heaviest single.
WOD:
10 rounds for time:
10 KB swings (16/24 kg)
10 dumbbell thrusters (25/35 lb)
Time Cap: 14 Minutes
Intermediate:
10 rounds for time:
10 KB swings (12/20 kg)
10 dumbbell thrusters (20/25 lb)
Beginner:
10 rounds for time:
7 KB swings (8/12 kg)
7 dumbbell thrusters (10/15 lb)
Movement scaling options:
KB swings: load, reps, ROM, single-arm swings
Dumbbell thrusters: load, reps, single-arm thrusters, squats or push presses
Limited equipment:
10 rounds for time:
10 dumbbell swings
10 dumbbell thrusters
Cool down:
Accumulate:
2:00 frog stretch