02/05/2016

Erica hammers out the Gaza WOD individually during our recent fundraiser.  Nicely done Erica, way to brave it all alone!

Erica hammers out the Gaza WOD individually during our recent fundraiser. Nicely done Erica, way to brave it all alone!

WOD:

8 KB Swings (24/16kg)
8 KB Shoulder 2 Overhead
3 rounds
30 wall ball
3 rounds

To clarify how the workout is run: You perform 3 rounds of the KB Complex, followed by 30 Wall Balls. That is one round. You will perform that for 3 total rounds.

The KB Swings are prescribed at a heavier weight than normal, but you should still be able to get all 8 unbroken each round. The shoulder to overhead is 8 reps per arm and can be done any way (press, push press, jerk). These are a little awkward and unilateral, so we will review and practice during the warm up.

The wall ball set shouldn’t take longer than a few minutes, these are thrown in there to increase the metabolic demand of the workout and fatigue you for the last few sets.

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