The WOD: KB complex as follows:
Perform following progression, :30 second per movement, no rest between movements, don't set kettlebell down until finished with last movement.
Use light kettlebell that you can comfortably handle for the full duration of the WOD with perfect, focused form on every movement. Focus on breath, pacing.
This is a great all-body progression that can serve as a quickie metcon, a warm-up, or as a component of a larger circuit.
The Sequence:
Halo counter-clockwise
Halo counter-clockwise
SA front half halo, right arm
SA front half halo, left arm
Overhead swing
Sumo squat
Overhead swing
Lateral lunge figure-8, clockwise
Lateral lunge figure-8, counter-clockwise
Overhead swing
Alternating single-arm swings
Alternating single-arm swings
Windmill, SA right arm
Windmill, SA left arm
SA snatch left arm
SA snatch right arm
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz
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