Skill:
Kettlebell Cleans
WOD:
In teams of 4:
400m Run Together
100 Push Ups
400m Run Together
100 Air Squats
400m Run Together
100 Burpees
We are going to spend a little bit of time working on kettlebell cleans today. It’s always good to work on single arm (or single leg) movements to make sure we are strengthening everything equally. When we use a bar, the strong side tends to take over and pull the extra weight for the weak side. Let’s make sure both sides are strong!
People will form small groups to help each other out and take turns with the kettlebells.
Dave Castro came to town a few weeks ago and the Madison affiliate owners got together for a workout – this is what Dave had us do. It was just so darn fun that I wanted to share it with all of you!
Pick a partner. Then pick another set of partners. This will be your team of 4. You will all run the 400m together. Once everyone is in, you can start your reps. Partners will do synchronized movements (and each of those count as 1 rep – so if all the reps are split evenly among the team members, each person will do 50 reps of each movement.) Once everyone is done with all of the reps of one movement, you can go out for your run together.
Workout 16-24 minutes. Time cap 26 minutes (the last team needs to make sure to go for the 400m run with at least 2 minutes left.)
For the amount of people we are expecting this week, we will modify push up by doing knee push instead of from a box or elevated surface.