Dave keeping Benny honest with those push ups.
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Pic: Angela Clancy

 WoD: "Simple"

Complete As Many Rounds As Possible in 12 Minutes

of:

8 Kettlebell Swings (32 / 24 kg)

10 Push Ups

12 V - Ups

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• The most simple method is often the most effective method. The secret ingredient in this triplet is your midline. It is being skedaddles questions in every single movement and any loss of midline stabilisation will result in poor movement & ultimately broken reps & less power output.
• The kettlebell is heavy yet strive to keep each set of 8 unbroken. We want PERFECT push ups. If you cannot hold onto the the form then you will either need to scale to the knees or break up your sets in smaller doses.
• And lastly those V-Ups. Its a simple (that word again!) but often misinterpreted movement. The challenge is to raise your torso off the floor and touch your toes with your legs remaining straight, AND your midline being kept completely in tact. However, what tends to happen is our flexibility gets in the way and we bend at the knees a little & don't get our torsos up enough. There is a very real & credible scale option called the V-tuck Up. It stills builds your midline but doesn't carry the demand of your hamstring flexibility that the full V-Up movement demands. (You are still required to lift your shoulders up here too). Don't be too proud to scale this back in order to hit each set of 12 in 1-2 efforts.
• We will hit some Heavy Turkish Get Ups in warm ups so come armed & ready to brace.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post Number of ROUNDS on Beyond The Whiteboard