Slow down and focus on perfect form and gaining optimal results/adaptations from each workout.
7 rounds of
15 reps, unbroken KB swing - American
10 reps, burpees with no pause during or between reps
Begin KB swings with a medium weight and increase only if you are reaching full overhead position and maintaining form at the bottom each swing. Rest as need between rounds. Take a 200 to 400 meter run at least three times during your workout. Record heaviest KB weight used for a full unbroken set.
Warmup: Row 1000 meters, run 500 meters, 100 jackknife sit-ups & 50 lunges, partition any way.
Cool Down: Coach's Choice
Sneak Peek for the Week:
Tuesday: Pyramid Fran
Wednesday: Heavy ab/core work and single unders
Thursday: Deadlifts & KB shoulder presses, heavy
Friday: Task List WOD, with lots of mats out, including our new pole vault crash mat.
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