YouTube, clinics and private training although not necessarily in that order. Fortunately, we offer all 3 solutions. Check out our YouTube channel for all of our movement and exercise videos. Periodically visit our Upcoming Events page for announcements on upcoming clinics. Lastly, we offer private training for as little as $60/session. Book an appointment by emailing email@example.com.
COACH AND ATHLETE NOTES:
This one is all about the grip and your core. Remember to breath and not death-grip the KBs. Slow is smooth, and smooth is fast!
1. Partner WOD (25:00-35:00)
Row 250 meters
*Partner 1 rows while Partner 2 Holds 2 KBs (53/35) in the front rack position with handles touching. When partner 1 finishes the row, the athletes switch. Round 1 is done when athlete 2 finishes the 250 meters. Athletes can only row while their partner is holding the KBs in the front rack position. If the KBs come down from the rack position the person rowing must stop
2. Partner WOD, part 2 (35:00-45:00)
Rest 1 minute after completing “Tailpipe” then do:
400 meter Farmers Walk (53/35 lb KBs)
*Partners can break this up anyway they want to accumulate the 400 meters.
L3 – (53/35)
L2 – (35/25)
L1 – (25/10)
3. Cool Down and Skill (45:00-60:00)
1) Kneeling Forearm Stretch
2) Practice any skill of choice. Suggestions are to practice rope climbs and/or Muscle Ups