Partner Warm Up:
12 Minutes
Set 1
100m Jog + 5 Up-Downs KB Hold at Side
Set 2
100m Jog + 5 Up-Downs KB Hold at Chest
Set 3
100m Jog + 5 Up-Downs KB Hold Overhead
Set 4
10 Up-Downs
KB Goblet Squat Hold
Skill Work:
8 Minutes of KB Swings / Workout Prep
WOD:
AMRAP 5
5 KB Swings Single-Arm Swings @53/35
10 Up-Downs to Plate
Rest 3 Minutes
AMRAP 4
10 Russian KB Swings 10 Up-Downs to Plate
Rest 3 Minutes
AMRAP 3
Max Distance Single-KB Carry
Time: 12 Minutes
Loading: 2/5
Skill: 3/5
Volume: 4/5
Intermediate:
AMRAP 5
5 KB Swings Single-Arm Swings / Arm @35/26
10 Up-Downs to Plate
Rest 3 Min
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
Rest 3 Min
AMRAP 3
Max Distance Single-KB Carry
Beginner:
AMRAP 5
5 KB Swings Single Arm Swings / Arm @ 26/18
10 Up-Downs to Plate
Rest 3 Min
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
Rest 3 Min
AMRAP 3
Max Distance Single-KB Carry
Limited Equipment:
AMRAP 5:
5 DB Swings SIngle Arm Swings / Arm
10 Up-Downs
Rest 3 Minutes
AMRAP 4:
10 Russian DB Swings
10 Up-Downs
Rest 3 Minutes
AMRAP 3:
Max Distance DB Carry
Movement scaling options:
Single-Arm Swings: Load
Up-Downs to Plate: Reps, Deck Squats
Russian KB Swings: Load
KB Carry: Load
Cool down:
3 Sets
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
30 Seconds Single-Arm KB Rack Hold / Side