KB warm up #2

Kettlebell complex

(Explain- one or both KBs or H2H techniques)

5 x 3 consecutive reps (hold on KB throughout the complex)

Swing/ Clean/ Clean and press/ Snatch/ *Windmill/ TGU + *arm bar

*Hold for 3 count

WOD

4 rounds of:

2 KB complex on each side

(2 KB snatch + 2 windmills + 2 TGU)

25m Left arm OH carry

25m Right arm OH carry

2:30 minute run

Warm Up 

Gymnastic warm up #10

3 minutes jump rope

3x 10 reps

1. OHS (bar or bands)

2. Good mornings (bar or bands)

3. Strict TTB/ V- ups

4. Strict ring dips to true support/ feet elevated bench or box dips

5. Towel pull ups

WOD

5x

20 ring rows

5 push up + pike (opposite hand to opposite foot between each push up

20 walking lunges + rotation

Wilmot

Six rounds for time of:
50 Squats
25 Ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Warm Up 

Barbell complex warm up #1

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

12x

30:30

Thrusters

SDHP