Back to normal

Nick | 01/28/2015 | 3

There’s still a lot of snow on the ground, but we’re back to business thanks to a lot of shoveling by JT and friends.  Still, it’s a good idea to leave yourself some extra time to get here – the roads and MBTA are slow and slippery, and we need more time to warm up in the cold.

We’ll be continuing to focus on stringing things together and connecting movements.  One fun little bonus we can engage to add some speed to our movement involves our kettlebells.  We focus on the up part of the swing a lot – transferring explosive hip power to a load via the midline and shoulders.  When we’re working on completing as much work as possible in a given time, we can also start to pull the kettlebell back down.  This can greatly increase the intensity of the movement, so start light until you get used to it.  Have fun!

STR:

high bar back squat

2-2-2-2-2-2

focus: Torso separation – upper body and lower body are acting in opposite directions

WOD:

AMRAP 12
20 Double Unders
10 Russian KB Swings (1.5/1)
5 TTB
1 Wall Climb

focus: Keep equipment and position on rig and wall in one area to minimize transition times; pull the KB back down each time