WOD 170907

As many rounds as possible in 20 mins of:
5 Renegade Man-Makers @ 16kg KBs
10 Sumo Deadlifts @ 2 x 32kg KBs
15 Two Handed Russian Swings @ 20kg KB
Farmer's Walk @ 2 x 24kg KBs

Workout is done in a tag-team format. One person will do the first three exercises while his/her partner will do the Farmer's Walk until all the exercises are completed before switching places. One round is counted when both partners have completed one total set of all the exercises.

Done by:

• Soon & Jonathan (Completed 4 rounds)

Jon doing the Renegade Man-maker with 2 x 16kg KBs
By firmly holding the handle (by pressing with the heel of your palm with wrist almost straight) on both KBs in pushup position, perform a pushup then jump into a squat position, keeping chest lifted and lower back locked. Initiating the power from the legs up, thrusting the hips forward at the same time clean KBs into "rack" position. Press once and reset movements back down until KBs land on the floor, jump back into pushup position.
That is a rep of renegade man-maker. NOTE: Compulsory to learn the KB clean & press before doing this exercise. Enjoy


Sumo Deadlift @ 2 x 32kg KBs
Perform this exercise by keeping the weight in the heels. Have the body in an upright position while keeping the tension in your shoulder blades, push away and keep looking forward to avoid from hunching. Always have the belly drawn in and towards your spine to protect your lower back. Choose your weight carefully. Remember to warmup!