WEDNESDAY SHIFT 7.18.18
12 Min AMRAP
As Many Rounds and Reps as Possible in 12 Min:
10 KB/DB Swings
Idea Weight for Men: 35-50#
Idea Weight for Women: 10-25#
Score: Total Completed Rounds Plus Any Additional Reps
Goal: 6 Rounds +
For the inchworms you will place your hands on the ground right in front of your feet! You will walk your hands out to the top of a push up position! From here you will perform a push up, either from the knees or the toes. Then you will walk the hands back to the feet and stand. That is 1 rep.
If you cannot do a push up for injury reasons - or you have a massive baby belly in the way- you can take the push up part out.
For the swings you will use either a kettlebell or a single dumbbell. Hold the weight with both hands between the legs. You will have your feet about shoulder width apart. Keep the weigh in your heels and arms straight and long. Dip the chest forward and bend the knees slightly as you pull the weight back between the legs. Keep that CHEST UP! Stand hard and fast swingin the weight out and away from you. Finish by following through with the arms and brining the kettlebell to about eye level. Allow gravity to bring you into that dip position for the next rep! Don't let it take you for a ride! Show control!