Thursday 2.18.10

Kenny bangs out some HSPU's during Wednesday's WOD!

SWOD:

Clean and Jerk 1RM

Metcon:

"KB Magic 50"

5 rounds for time of:

-5 1-Arm KB Swings each arm (1 pood/ 1/2 pood)

-5 1-Arm KB Snatches each arm (1 pood/ 1/2 pood)

-10 Burpees

WOD Tips:

For the SWOD, we've done the clean, we've done the jerk, now we're going to put them together for the complete olympic lift, minus the singlets (unless you have one and want to break it out. I'll leave that up to you!) Work on the full clean (receiving the bar in a full front squat) rather than a power clean. We're going to do the Compound Total soon, and a power clean won't count!

For the metcon, this one is borrowed from Ross Enamait, a boxing coach and fitness phenomenon. His original plan calls for dumbbells, but we're going to use KB's! This one will tax your grip muscles, but don't lower the weight! Just rest as needed and continue on with the fun! burpees are full 5-count burpees, not sprawls with a jump! Check out Ross's site http://www.rosstraining.com/ for more info on him. He's got some killer metcons to try out!

Post your weights and times to the comments section! bc