Friday 20150130 Open Workout

Posted: January 29, 2015 by eweirick in Uncategorized

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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