WODs

"Russian Dash Cams"

Context:  Competition   – Get psyched and go for a PR today on the clean!

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes testing your max depth strict HSPU (or progression)

Strength: 1-1-1-1-1-1-1 power clean TEST MAX! (7 sets of 1 rep, increase weight to new max)

Metabolic Conditioning: “Russian Dash Cams

For Time. 3 Rounds

14 Russian Kettlebell Swings (Health: 26#/35#,  Athletic: 35#/53#, Performance: 53#/70#)

10 goblet squats (same)

200m run or 40 single unders, 4 reps of 20′ (6m) out and back shuttle no line touch

Scaling Guide: 4:30 – 8 min

Coaching Tips: Kettlebell swings come from the hips so be sure to use a great hip pop and keep the abs tight. Think about throwing the kb out away from you (but don’t let go).  Try to do these in unbroken sets to keep the intensity up, but if you can’t maintain good positioning (because you are breathing too hard for example), break up the sets.

Optional ‘Cash Out’ or Hypertrophy: 10 burpees, 30 cal row, 3 rounds OR 3 sets of 12 single arm shoulder press in a super set with 12 banded hamstring curls