WOD 146 - 003

Warm-up for the day

#5 rounds of Windmill L&R - alternating with 5 pull-ups (chest to bar) followed by 100 push-ups - done 4 times 25 - in between rounds thoracic and scapular stretching and mobility drills

#CavemanTraining Ragnarök Workout by #Taco - group workout with Jay Ryan Martin, Michael Ajibulu, Ravi Kumar & Anand Randy ... Warm-up 2 minutes: Bodyweight squat // Hip hinge // Alternating reverse lunge 6 minutes: Half UKC - Halo - unbroken - done at 16 kg Deadlift // Hang clean // Clean // Swing // Snatch // Press - Halo // side change Cardio - The Pace Maker x 2 -unbroken done at 16 kg 30 seconds swing - L/R // 30 seconds snatch - L/R // 30 seconds overhead reverse lunge - L/R -Total 6 minutes - Strength - The Asgard Strength Complex. AMRAP Curl // Press // Row // Renegade row // Push up // 8 minutes done at 20/20 kg - 12 reps 10 mins for 3 attempts max total double bell snatch - AMRAP done at 16/16 kg - 20/11/15 ==>46 reps - see link for details https://www.cavemantraining.com/kettlebell-workouts/ragnarok-workout/