WODScreen

WARM UP

2 Rounds
10/10 Tall Kneeling Kettlebell Around the
Worlds
8/8 Kettlebell Side Bends
8 Sumo Stance Kettlebell RDL
8 Kettlebell Upright Rows
10 Kettlebell Deadbugs

– into –

10 Alternating Thread the Needle
6/6 Quadruped Thoracic Rotations

WORKOUT

Workout Prep

Kettlebell Box Step up Overs
– 6 Box Step Up Overs
– 6 Kettlebell Box Step up Overs (Light)
– 6 Kettlebell Box Step up Overs (Workout Weight)

Kettlebell Sumo Deadlift High Pulls
– 5 Reps for each step of the progression

Plank Kettlebell Drag Throughs
– 10 Plank Shoulder Taps (Wide Stance)
– 6-8 Kettlebell Drag Throughs

RX / Intermediate / RX Master

„Shamrock“
4 x 3:00 AMRAPs,
Rest 1:00 Between AMRAPs

17 Kettlebell Step up Overs @ RX 32/24 INT 24/16
17 Kettlebell Sumo Deadlift High Pulls
17 Plank Kettlebell Drag Throughs

(TC:16min)

FINISHER

Warm Ups Sets:

Dumbbell Bent Over Reverse Flyes
– 5-7 Reps with Light weight

Dumbbell Zottman Curl
– 5-7 Reps with Working weight

—

Working Sets:

3 Sets
Partner 1:
12 Dumbbell Bent Over Reverse Flies
12 Dumbbell Zottman Curls

Partner 2:
Plate Gun Hold
Once Athletes have each performed 1 set, they’ll rest 1:00-1:30

EXTRA

3 Sets
10/10 Kettlebell Side Bends, Control Movement
4 Kettlebell Around the World