wod-tuesday

W.U.  Stretch prep

  • Hip Circles x 3 rotations each direction
  • Large Arm Circles FWD/BKWD x 10 each
  • Small Arm Circles  FWD/BKWD x 10 each
  • Wrist rotations outward/inward x 10 each
  • Standing forward arm swings x 10
  • Bent over forward arm swings x 10

Core:  Tabata sequence:  :20 sec on /:10 sec off

  • Hollow Hold
  • Superman with arms behind head

KB Sequencing:  Complete 3 Rounds of AFAP

  • 5L/5R x Single Arm Swings
  • 7L/7R x Single Arm Snatches
  • 9L/9R x Single Arm Thrusters
  • 18 x Burpees

BW Kicker:  NOT for time

  • 1 Mile Run
  • 100 x Situps

***Videos of KB Movements from above