This RKC (Russian Kettlebell Challenge) Instructor is showing the Overhead KB Squat. Notice he is watching the KB the entire time.
Strength: Weighted Pull ups 3-3-3-3-3-3
Conditioning: On the minute for 15 min:
- Complete two 1-arm Kettlebell Snatches each arm (heaviest possible)
Then for the remainder of the minute
- Go to an Overhead Kettlebell Squat Position
Try to switch arms for the Overhead Squat each minute.
Post weights to comments.
SWOD: bodyweightx3 strict pull ups (3 rounds), 5lbsx3 strict pull ups (3 rounds)
ReplyDeleteMetcon: used 44lb KB, stopped squat with 8 seconds before each minute to rest and re-chalk
SWOD: 40lbsx3, 50lbsx2
ReplyDeleteMetcon: 35lb KB
swod: red band x3. body weight x3, +18, L sit pullups 1x1x1, +26 x3
ReplyDeletemetcon: 35# kb
SWOD: Did some pull-ups :)
ReplyDeleteMetcon: Used 35lb KB.
SWOD: practiced kipping pu/ strict pu with red band
ReplyDeleteMetcon:18lb kb