Band Of Brothers (and Sisters)
2013 Paleo Challenge Starts Monday! You have NO EXCUSE not to participate…NONE!
Click here for rules and details
WOD for Tuesday 021213 – Click Here For Today’s Schedule
AMRAP in 10 minutes:
3-6-9-12-15-18 reps of…
Pullups
Deadlifts (225/135)
Box Jumps (24/20)
–Rest–
Banded KB Swings
100 Reps
Post Workout Time to Comments
For the conditioning workout, perform 3 reps of each, 6 reps of each, 9 reps of each, etc until the 10 minute clock runs out.
For the strength segment, which is purposely after the conditioning work today, grab a medium sized band, probably not more than a blue, and the size KB you typically swing and perform a total of 100 banded KB Swings (see video below). You can break these into sets of 20-25…anymore and you probably should use a bigger band or KB. Note that these are RUSSIAN swings. The emphasis here is on a very powerful hip extensions and control on the negative (way down). KB needs not come any higher than your chest.
Banded KB Swings
[youtube]https://www.youtube.com/watch?v=yu0PMzAMudE[/youtube]