WoD: Feng Shui
Complete As Many REPS As Possible in 15 Minutes
of:
50 - 40 - 30 - 20 - 10 (reps)
Kettlebell Swing (24 / 16 kg)
Ab-Mat Sit Up
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.... Once you complete the above rep scheme .....
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MAX Reps "Cluster" in time left (42.5 / 30 kg)
- Swinging Annie takes a different direction today. Get through the reps on the Swing/Sit up combo and then your scoring can begin!
- A "Cluster" is a squat-clean-thruster movement all combined to form one giant full range of motion medley. Don't be fooled by the "lightweight" prescription on the barbell!!
- Your score will be the number of Clusters you can do.
- Hold the standards. Form is priority as always.
- Scale As needed.
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POST WoD: Bulletproofing #2
5 Rounds For Quality:
14 Sumo Deadlifts (33% of your regular DL max)
30 Second Bent-Knee Hollow Hold after each set.
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- This is the second of our bulletproofing pieces you will see featuring throughout July.
- Note you will likely see the term "for quality" written in. This is very important. NONE of the pieces you will get will be "for time" or for max rounds/reps. You will be given sets & reps to hit but always with the quality of your movement in mind. Some will be gentle like today & some will be brutal. But they will ALL be adding your structural base to build you into stronger, bulletproof athletes!
- Working on your strength-stamina and postural-stamina we want to see the upmost control being held at all times.
- Use a tempo of "slower down, faster up" on all reps. If you cannot control that tempo at 33% then 33% is too heavy for you. Bring it down.
Post number of Clusters to Beyond The Whiteboard
