S/S/S:
KB Mechanics Practice
– Russian Swing
– American Swing
– One Hand Swing
– Alternating One Hand Swing
Video courtesy of CrossFitHQ. There are 8 videos in the series, check them all out.
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WOD:
Death by Russian Kettlebell Swing (2/1.5 pood)
– Min 1, complete 3 burpees, 1 swing
– Min 2, complete 3 burpees, 2 swings
– Min 3, complete3 burpees, 3 swings,
– Etc…
When you fail, finish the work, then rest the remaining next minute. Complete 3 Burpees every minute until everyone fails
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Scaling Options:
Scale the KB accordingly, but keep it on the heavy side.
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Xtra:
Reverse Hypers – 3×15 @ moderate weight
Roll Out forearms and T-spine
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