Skill:
KB Swings –
Video courtesy of CrossFit HQ
Points to remember:
Drive with hips
Maintain good lumbar curve, tight core
Weight in the heels, chest up
Finish with weight fully extended overhead, active shoulders
Overview of Ground to Overhead
-This can be any way you want. Full snatch, power sntch, power clean and jerk, full clean intoa thruster, whatever you want. Whatever you are the most efficient at. The only requirement is the bar starts on the ground and ends with you standing, hip fully extended and active shoulder, arms locked out overhead.
WOD:
“The Gas Guzzler”
For time
10 Ground to Overhead (135/95)
25 Ring Dips
10 Ground to Overhead
Row 500m
10 Ground to Overhead
25 KB Swings (1.5/1)
10 Ground to Overhead
Run 800m
Post thoungs/time to comments/www.logwod.com
Cash Out:
Find your O2
Video from last Sunday’s “Headhunter” WOD. Thanks Coach Bryan for putting the clips together and to some good music. I apologize for some bad camera work (my fault) and a little bit of cussing (my fault again).
But, once again, thank you all who cmae out to make this an awesome event honoring some great soldiers. Never forget.
CrossFit Team Offutt Tactical Fitness 