07.03.2019 WOD

2
Jul

07.03.2019 WOD

A. Mobility

B. Coach led dynamic warm-up and mobility

C. WOD
In teams of 2:
400m relay run (each athlete runs 200m once)
Followed by 3 rounds of:
4 shoulder-to-overhead (95/65)
4 muscle-ups/strict pull-ups*

800m relay run (each athlete runs 400m once)
Followed by 2 rounds of:
8 s2oh (115/85)
8 mu/strict pu*

1200m relay (each athlete runs 300m twice)
Followed by 1 round of:
12 s2oh (135/95)
12 mu/strict pu*

*scaling option for strict pull-up is = renegade row (each arm = 1 rep)

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Anatomical break down of the Renegade Row 💪💪⠀ …⠀ Credit: @muscleandmotion⠀ …⠀ Tag a trainer friend who can use this⠀ …⠀ #Repost #regram #personaltrainer⠀ • • • • • • Kettlebell Renegade Row Exercise Full Anatomical Analysis. . Renegade Row will build your core strength as well as provide a great challenge due to the balance required to perform this great and not so easy exercise. . The first part of the movement is shoulder extension, the main muscle – latissimus dorsi, the rear deltoid and the other synergist muscles. . In the second part, if we continue the movement and move the elbow behind the body (overextension), the rear deltoid becomes the dominant muscle. . Raising the weight from the floor heightens abdominal oblique muscle activity in order to stabilize the spine. . Log in to the Strength Training app and watch the full video + Common Mistakes. . Click on the link in our bio for more info. @muscleandmotion . #kettlebellworkout #kettlebell #kettlebellswings #renegaderow #renegaderows #kettlebellsport #workout👍 #muscleandhealth #muscleandmotion #muscleandfitness #fitness #fitnessapp #abworkouts #fitball #stabilityball #stabilityballworkouts #personaltrainer #training #strengthtraining #strengthandconditioning #workoutroutine #personaltrainer #anatomy #trainingday

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