15 February 2009

Fridays WOD.

Run 400m
25 one arm Kettle bell swing Right arm.
25 Left arm swings,
run 400m
25 right arm KB Snatch
25 left arm KB snatch
run 400m
50 2 hand KB swings

I threw this one together and did with a friend. I just wanted a fast WOD that I could teach my newbie partner. He actually beat me he finished in 11:09 I finished in 12:01.
The weight for the kettle bells was 35lbs. Not a bad little WOD.
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1 comment:

Pat M said...

I like this WOD. I like this pattern with the KBs, mixing swings with snatching. There is a lot of things to do with a KB, but I think little beyond the swing and snatch (maybe the clean) are unique to a KB, like windmills, TGU, jerks, etc. But, I like both the swings and the snatch as functional movements, that allow a load to moved a large distance, quickly.

CrossFit Fire was nice. I had a good time up there. I need to get a box more (or train with you) and get some guidence on form from a coach. I thought a lot about my MU, watched Jeff Tucker on CFJ and changed 2 things since Neil's. One, I used a box jump to get on the rings and I could get a solid false grip, at Neil's I jumped up and never really had one locked in. Next, I focused on keeping my elbows, instead of my hands, together. This was a light bulb moment from Tucker's video. I only did one during warm-up, but I guess that was enough to turn the heads. Let's plan a trip up there in the next few weeks.

16/2/09 14:23

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