abk Coach Brian sharing a few points about the kettlebell swing.

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

 

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and ring rows.

 

2. “Three Decker Sauerkraut and Toadstool Sandwich, with Arsenic Sauce”

For time:

  • Row 500m
  • 50 Abmat sit-ups
  • Row 500m

Rest 3 minutes

AMRAP 6:

  • 10 push press 135/93
  • 10 pull-ups

Rest 3 minutes

For time:

  • Row 500m
  • 50 Abmat sit-ups
  • Row 500m

25 minute cut-off

*staggered starts as needed.

 

LIII: as Rxd

LII: Push press 105/73. scale pullups as needed. Each row/sit-up piece do AMMAP 2 row, AMRAP 2 sit-ups, AMMAP 2 row

LI: row 500m, 5 x 10 sit-ups, row 500m then 3x10 press, ring rows. rest as needed

 

3. Mobilizations for December! Have fun!