Strength
Weighted carry – SINGLE ARM Overhead Kettlebell carry
-4xME in 90 seconds, rest 90s -rotate hands each time – 5m turns – RX 53/35
Workout
5 Rounds
Row 250m
15 Wall Balls (30/20)
*Weighted carries are back! We’ve done them with dballs, suitcase style on the side, and now we’re going overhead. I love these because they are great for overhead strength (duh!) and mobility. They are great for exposing mobility issues not just in the shoulder capsule, but in the tspine region as well. I feel like I’m repeating myself when I say this, but I know it needs to be said – don’t sacrifice a good ‘score’ (many laps/turns) if you have shitty form. If your elbow is bending, wrist is bent back, ribs flaring all over the place – good lord, just take a few seconds and bring the weight down, breathe, and reset. We’ll be covering the length of 3 mats for our 5 meters.
The workout is deceiving – the row will take around 1 min, but we putting some heft into these wall balls by bumping up the weight. Don’t lose any teeth on this one. If you normally scale down on wall balls from 20/14 to 14/10 or something else, maybe try going a little heavier this time around, but really work to hit the 10′ (men) or 9′ (women) target.