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Ashley R

Hmm… doesn’t the top of a kettlebell swing look like a plank?!

ARTICLES

+ The 1 Exercise That Fixes 99 Problems – Onnit

CrossFit WOD for Tuesday 11/28

“SWING SET”

as many reps as possible in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg

Continue adding 2 more reps to each round of the kettlebell swings. Post total swings to whiteboard!

Gymnastics Strength WOD

Muscle-Up Development:
– Crossover Symmetry IRON SCAP protocol
– hang check
– pull check
– gymnastics shoulder routine
– hang check
– pull check
– kipping drills

for 15 minutes:
1-2 banded muscle-up
3-4 dips
5-6 parallette pushups + shoot through

HIIT WOD – 12pm

Short Interval

Bring Sally Up – pushup variation

EMOM for 7 minutes:
7-10 burpees
long ladder

ISO GONE BAD
1:00 each
– wall sit
– one-arm plank/side
– glute bridge
– hang
– hollow
– rest

HIIT WOD – 5:30pm

Short Interval

Movement patterns

Wall ball “soccer

12:00 45on/15off
15 Slamball toe taps
10 Slams
10 slamball sit-ups
10 slamball plank passes

10:00 45on/15off alternative between A and B

Set A:
10 Lunges
8-10 push ups
10 Cossack squats

Set B:
Row/ bike