WODs

"Kashmir"

Context: Practice – Breaking things up to save the grip

Strength: 6×4 back or box squat (6 sets of 4 reps, same weight across at 80-90% of max)

Super Set: 6×6 weighted ring dip or progression (6 sets of 6 reps)

Metabolic Conditioning: “Kashmir“

For time. 5 rounds

10 toes-to-bar

15 American kettlebell swings (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

40′ walking lunge

Scaling Guide: 7-11 min, about 1:45 per round. Scale Up: 5 bar muscle ups instead of T2b, 53/70lb kb

Coaching Tips: Bend the knees and ‘flick’ the feet for the toes to bar. Try and get through the first few rounds as ‘unbroken’ as possible. Make sure the kb ends up completely overhead with the American swings and that the knee ‘kisses’ the floor on the walking lunges.

Optional ‘Cash Out’ or Hypertrophy: 60s plank, 15 wall ball, 5 min, or 3 sets of 12 wide grip pull ups in a superset with 12 single leg deadlifts

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