SWOD: EXTEND IT TO SEND IT

 

 

EXTEND IT TO SEND IT

2 ROUNDS

  • 1 Min/Push Pulls in Lunge
  • 1 Min/No Hinge Swings with LightSpeed Resistance
  • 1 Min/Single Leg Romanian Deadlift with Row

30 SECOND TRANSITION

SWOD SPEED ROUNDS

  • 1 Min/Jump Lunges with 3-Swish Swings
  • 1 Min/Recoil Swings (RH/LH)

GFX COACHES NOTES:  Make sure posture is maintained during No Hinge Swings and that the arms do not fold.  If they do, ditch the resistance.  Also, ensure that Push-Pulls create a full range of motion while remaining in a tilted position.

 

MOVEMENT DEMO VIDEOS

 

 

SWOD EQUIPMENT TO BAND CONNECTIONS POINTS

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