Friday 17th July
Warm-up
Metcon (Time)
6 rounds for time:
21x DB/odd object Russian Swing (single arm)
15x Single Arm OH DB/odd object lunge
9x DB/odd object Squat (single arm) front rack
21x DB/odd object Russian Swing (single arm)
15x Single Arm OH DB/odd object lunge
9x DB/odd object Squat (single arm) front rack
*swap arms every round
————–
"4 rounds for time:
21x DB/odd object Russian Swing (single arm)
15x Single Arm OH DB/odd object lunge
9x DB/odd object Squat (single arm) front rack
*swap arms every round
"Oh I like this one, this is just mean.
If you take a second and really look at this WOD you can see that you should be able to move through it pretty close to unbroken. The weak link here are your arms, they’re just so much weaker than your legs, but by doing one whole round on one arm, then the next round on your other arm you get to rest your weaker parts whilst your super powerful legs just keep going and going and going.
When going for a single arm RKS either with a DB, KB or bag of weight you have to be even more aware of your lats, you can’t let the weight twist you. Keep your focus on tight lats and abs and on using yoru bum as much as possible and the movement will take care of itself. For the overhead keep your arm locked out and try to twist your shoulder down and into your socket, keep the traps and lats tight and that weight should sit up there with nary a wobble, remember the lunge is the easy part, don’t even think about it, just concentrate on keeping your shoulder stable. Finally the squat, this is fine, easy even, resting the weight in a front rack for a measly 9 reps, just keep that elbow up, squeeze your abs hard and push those hips back and you’re good to go.
Change arms and go again, try not to take rest between sets, slow and steady for this one, constant, continuous movement, focussing on the muscle of the upper back to keep to safe and stable. Easy day. "
If you take a second and really look at this WOD you can see that you should be able to move through it pretty close to unbroken. The weak link here are your arms, they’re just so much weaker than your legs, but by doing one whole round on one arm, then the next round on your other arm you get to rest your weaker parts whilst your super powerful legs just keep going and going and going.
When going for a single arm RKS either with a DB, KB or bag of weight you have to be even more aware of your lats, you can’t let the weight twist you. Keep your focus on tight lats and abs and on using yoru bum as much as possible and the movement will take care of itself. For the overhead keep your arm locked out and try to twist your shoulder down and into your socket, keep the traps and lats tight and that weight should sit up there with nary a wobble, remember the lunge is the easy part, don’t even think about it, just concentrate on keeping your shoulder stable. Finally the squat, this is fine, easy even, resting the weight in a front rack for a measly 9 reps, just keep that elbow up, squeeze your abs hard and push those hips back and you’re good to go.
Change arms and go again, try not to take rest between sets, slow and steady for this one, constant, continuous movement, focussing on the muscle of the upper back to keep to safe and stable. Easy day. "
20s heavy object over head (10s Left, 10s Right)
10 lateral lunges alt
20s fast feet
5 RBM
then:
handstand practise/holds – 2min to work up to max hold
*scale to pike holds with head through if required