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WoD - "Garçon!!"
For Total REPs Complete 8 Rounds of the Following:
20 Secs Kettlebell Swings (24 / 16 kg)
10 Secs Rest
20 Secs KB Front Rack Squats, R-Arm
10 Secs Rest
20 Secs Double Unders
10 Secs Rest
20 Secs KB Front Rack Squats, L-Arm
10 Secs Rest
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Post-WoD: Midline
6 Mins for QUALITY!
20 Secs Single-Kettlebell Front-Rack Hold (20s e/side)
60m Suitcase Carry (30m on e/arm)
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- The Front Rack Squat can otherwise be known as a "waiters squat". Rack up one single Kettlebell. Holding with just the one arm be sure to get your knuckles up & under your chin. Keep the torso nice & tight together. It will want to twist you about. Resist this & keep yourself in order. You may notice a difference from your favourite side to the other. This is imbalance. We want to work on that to correct any that may present.
- Keep a track of your numbers using the laminate sheets.
- On the Midline work after go heavier than your workout KB. The Front rack hold should have you working super hard for position. Just don't let it drag you around. YOU stay in control!
- All hail the ab's!!
- Hold the standards. Form is priority as always.
- Scale As needed.
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Post number of REPS to Beyond The Whiteboard.
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