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+ Armor Building, by Dan John – T-Nation

CrossFit WOD for Tuesday 12/12

KETTLEBELL CLASS SAMPLE

crawling & tumbling

ARMOR BUILDING: Rx
YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats

ARMOR BUILDING: Performance
– complete 300 double kettlebell swings with perfect form.
– every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats

bonus: turkish get-ups / arm bars / windmills

HIIT WOD – 12pm/5:30pm

Short Interval

:40 on/:20 off for 16:00
– hop squatch ladder
– lateral shuffle shuttle
– seated med ball Russian twist, R side
– seated med ball Russian twist, L side

:30 on/:15 off for 12:00
– seated row (CS)
– slam ball squat thrusts
– rolling v-up

:20 on/:10 off for 8:00
– burpee box jump over
– seated Arnold press + squat off med ball

CompEx WOD – 6am

kettlebell class sample (in CrossFit classes)

THEN

EMOM for 24 minutes:
– low hang snatch + snatch balance + snatch
– 12 (single leg) t2b
– low hang clean + power jerk + clean + jerk
– 12 HSPU

Gymnastics Strength WOD – 8am

leg development

150 GHD hip extensions
150 banded hip extensions

– GB squat series
– seiza complex

box jump cycling

tabata box jumps

100 calf raises
50 weighted calf raises, inward
50 weighted calf raises, outward

tabata box jumps

100 calf raises

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