A classic combination
Our workout today is a classic combination of rowing and kettlebell swings. There is built in rest at the end of each round to allow you to hit each interval with as much intensity and effort that you have.
Our strength is a snatch and overhead squat complex. If you feel uncomfortable or unstable at the bottom of your snatch, this is an excellent opportunity to build strength and stability in your bottom position.
Strength:
2 Power snatch + 2 Overhead squat
WOD:
8 Rounds
10 Calorie row
10 Kettlebell swings (2/1.5)
Rest :30
STR: 135# Need to work on form, especially popping my hips. I know I can lift more.
WOD: 12:13 Rx. Think I beat my previous time.
STR: 75#
WOD: 12:30 @ 1.5 (was too heavy for this – need to go lighter next time)
No STR, just some shoulder stretching.
WOD: 10:54 @ 1 pd. Went light and only did Russian KB swings to preserve the shoulders.