Buy-in
- 3 minute jumprope
NORCAL Warmup
- Jumprope 3 minutes
- DROM
- Shoulder mobility
- Burgener WU
Skill / Strength
- Power clean pvc
- 3 x 5 15# bar
WOD “Arnie” (scaled)
With a single kettlebell weighing 10-15 pounds:
- 10 Turkish get-ups, Right arm
- 20 Swings
- 10 Overhead squats, Left arm
- 20 Swings
- 10 Overhead squats, Right arm
- 20 Swings
- 10 Turkish get-ups, Left arm
A dumbbell can be substituted for Kettlebell.
Time limit: 20 minutes
Cash-out
Pose/Chi
- ‘C’ posture
- 2 x Butt kicking - run - relax
Stretching
I loved this WOD. I am surprised to have discovered yet a new muscle (to me) on my lower back/side. Must have been those Turkish Get ups. Thank you Charles and Kirsten for providing fun ways to make my body hurt! Its a good pain :)
ReplyDeleteThis one left my arms feeling rubbery for awhile. Also, a little soreness in the inner hams...1-handed KB squats are not to be taken lightly (literally...)!
ReplyDelete