Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
10 Rounds
-5 Deficit Push Up
-10 Kettlebell Overhead Swing
Suggestions
Men: 40-55# KB/DB | 4″ Deficit Women: 25-35# KB/DB | 2″ Deficit
Goal: 8-13 Minutes
Coaches Notes
This one is just a steady grind. You get to dictate the pace, but here are a couple of things to consider:
The purpose of the deficit is to explore the end range at the bottom of your push up. 5 reps should be manageable to complete unbroken in 10-15 seconds.
Overhead swings are a large range movement, so focus on using your strong backside muscles (mainly glutes and hamstrings) to drive the weight upwards. Aim for 10 unbroken reps in 30-45 seconds.