4 rounds using 2 kettlebells (15lbs each)
6 KB swings, Russian
6 KB front squats
6 KB cleans
6 KB push press
8 shoulder disclocates
WOD #2
8 rounds
3 x push press (working up to max workload)
roll on the triggerpoint ball on each hip x 15 seconds
My max workload = 3@105lbs
WOD #3
6 rounds
4 x power clean
4 x shoulder stretches with 2.5 lb plates
Max Load= 145 x 3 reps, 1 rep 135
WOD #4
6 rounds
using 2 kettlebells @ 25lbs, perform the following:
5 front squats
drag the tire+25lb weight plate 25 meters while holding each 25lb KB at your side
place the KBs on the tire, turn it around, drag it backwards 25 meters
I LOVED the tire drags! Super hard/fun!
