The KB Swing:Notice how her hips come through first and then she finishes with her arms.
None. Pick a skill and work on technique.
Metcon:
5 Rounds for Time of:
- 20 KB Swings (1.5/1)
- 400m Run
WOD Tips:
No SWOD today since we're going to total tomorrow!
For the metcon, no real tips here. Just work through it as fast as possible!
Post metcon times to the comments section! bc
Swod: Skill work - clean and jeark
ReplyDeleteMetcon: 5 rounds for time: 20 KB swings w 35lbs
400 m run 13:22
Larry D said... Swod yea right..double unders just learning.
ReplyDeleteMetcon: 5 round for tiime 20kb swings w 53lbs. 400 m run 15:49. yes I stepped up to the 53 lbs kb, and yes it got very heavy toward the end, but I completed the task at hand.
SWOD: Light Cleans working technique
ReplyDeleteMETCON: 17:14 1.2 Pood
SWOD: Overhead Squats
ReplyDeleteMetcon: 44 lb KB 18:40
Technique and instruction on the back squat,
ReplyDeleteMetcon:53 lb. KB/18:20
SWOD: OH Squats...thanks Erica, I appreciate your help!
ReplyDeleteMetcon: 2Ø Kilo Kettlebell...just love KB's! Time: 19:27
Almost as good as the salt flats at Bonneville. VVVVVVRRRRRROOOOOOOOOOOOMMMMMMMMM!!!!!!!!!!!
SWOD
ReplyDeleteWorked on my snatches
Metcon 16:59 (1 x53 4x 44lb KB)
Still getting over my cold so I didn't do the metcon. I did, however, work muscle ups as my skill work and FINALLY hit my first one!
ReplyDeleteWitnessed the above ..nice job coach!
ReplyDelete