05.04.2018 WOD

A. Mobility

B. Tempo Squats

Week 4, Day 2
20×1 ( 2 sec down, EXPLODE UP!)
5×3 (5 sets of 3 reps)

Try to build a little with each set. Make last 2 reps very tough — basically 2RM with tempo.

C. WOD

21-18-15-12-9-6-3
Russian KB Swings (70/53)
V-up (odd #) / Strict knees-to-elbow (even #)
HSPU (odd #) / Ring Dips* (even #)
200m run after each round
For time (20 min cap)

*Please, please, please place a box underneath the rings and jump up to the rings for the ring dip.

SLO MO breakdown and explanation of Heavy Kettlebell Swings. This is with our 36KG Powder Coat bell. Post any questions or thoughts below. Thanks for your share @oaklandsmostpowerful Get workouts with movements like this through the link in our bio! ・・・ Heavy Kettlebell Swings Slow Mo ••• If your swing form is dialed in try challenging yourself with heavy kettlebell swings. Keep in mind when the bell gets heavier your technique should remain the same. ••• ✔ Assume the bottom deadlift position. (wide enough to safely swing the kettlebell between ???? feet) ✔ Hike pass the kettlebell without changing body position. ✔ ???? Aim the kettlebell above the knees. ✔ Push your ???? feet into the ground, squeeze your ???? glutes, abs ???? braced, and quads tight. ✔ Think????tall thoughts and stay upright. ✔ Once the kettlebell starts falling, use your lats to pull the bell back between your legs. ???????????????????? ???????????????????????????????????? #kettlebellworkout #kettlebellroutine #kettlebelltraining #outdoorworkout #homeworkout #workoutathome #crossfit #personaltrainer #homegym #garagegym #strongfirst #simpleandsinister #gymowner #kettlebellswing #muscle #gymshark #kettlebellsnatch #kettlebelltraining #kettlebellpress #kettlebellclean #kettlebellswing #kettlebellcomplex #kettlebellflow #muscle #gym #strongman #kettlebell #squat #kettlebellsquats #kettlebellsquats #kettlebellswings #onnit #onnitacademy

A post shared by Kettlebell Kings (@kettlebellkings) on Mar 4, 2018 at 8:15am PST