Fitness-Remix

Workout for Friday 21 L Arm KBS 21 Box Jumps 21 R Arm KBS... 21 Box Jumps 15 L Arm KBS 15 Burpees 15 R Arm KBS 15 Burpees 9 L Arm KBS 9 Squat Jumps 9 R Arm KBS 9 Squat Jumps See more

Partner Day Buy In: 3 rounds 300m run... Partner 1 Rows while partner 2 runs *each partner must run 3x's Then immediately into: 16 AMRAP 1 C&J (80%) 1 Round "Cindy" *partner 2 holds 2 KB's Overhead while partner one completes C&J and "Cindy" then switch.

Today WOD A. OHS 3-3-3-3 B. For Time:... 3 rounds ("Cindy") 5 pull ups 10 push ups 15 air squats 10 Squat Snatch (135,95) 3 rounds ("Cindy") 5 pull ups 10 push ups 15 air squats 10 Squat Snatch (135,95) 3 rounds ("Cindy") 5 pull ups 10 push ups 15 Air Squats 10 Squat Snatch (135,95)

Day 3 of 1 Arm KB Movements Today's our athletes are performing 1 Arm KB Thrusters... WOD 10-1 Descending Ladder R Arm KB Thrusters Pull-ups -5 min rest- 10-1 Descending Ladder L Arm KB Thrusters Pull ups Notice the athlete on the right elbow is too high putting unneeded stress on the shoulder. Where the opposite is happening with the athlete on the left who elbow is too low causing the unneeded stress as well as pitching the chest forward. Keep elbow parallel to ground and pointed in front of you just as if you were holding a barbell in the front rack position. Keeping the shoulder and supporting muscles active is necessary in maintaining proper technique. While we want momentum from driving out the squat to initiate the press overhead we must maintain a straight line as we press over head and have control as we lower the KB back to the rack position. If your having trouble maintaining control, try slowing the eccentric(lowering) portion of the movement down and wait until you feel the KB in the rack position before you start your squat or try a lighter KB weight. Would you like to try something new and challenging? Contact Fitness-remix.com and speak with one of are professional coaches today.

Adding to yesterday's 1 arm KB work 4 Rounds 10 Alt Jumping Lunges 10 KB Snatch + 1 Arm OHS w KB... 400m run -rest 2 mins between rounds- Make sure arm is locked out before and during OHS.