September 7, 2020

Posted By: Christi

Modified Hours Today!
8am-10am: Open Gym
10am: Group WOD

2 Rounds for time of:
30 Kettlebell Swings, 70/53 lbs
30 Burpees Over Kettlebell
Goblet Lunge + Lunge + Squat, 70/53 lbs, 100 ft
30 Toes-to-bars
30 L Arm Kettlebell Push Press, 70/53 lbs
30 R Arm Kettlebell Push Press, 70/53 lbs
Goal: sub 25 mins

Chipper today with just you and a kettlebell. Rep ranges are challenging but still reasonable so that you should be able to complete any movement in no more than 3 sets. Swings and burpees are going to get that heart rate up quite a bit from the start. One of the more challenging things with the goblet lunge is going to be holding the weight properly while doing the lunge. Fight to keep that chest tall in the bottom of the lunge and as you rise and it will help with efficiency. The single arm push press is exactly that so avoid the temptation to turn it into a push jerk. If there is any movement that will limit the loading we use today this will be the one. Adjust weight accordingly and use the same kettlebell throughout the entire workout.

As many reps as possible in 6 mins of:
8 Banded Squats
8 Banded Bicep Curls
8 Banded Tricep Extensions
10 Banded Squats
10 Banded Bicep Curls
10 Banded Tricep Extensions
12 Banded Squats
12 Banded Bicep Curls
12 Banded Tricep Extensions….
Note: Continue adding 2 reps each round to each movement until time expires. Use a mini band for all movements.
Easy effort, keep your pace reasonable focusing on quality of movement.

Post Work
Couch Stretch 2min/side.