Aim for 10 minutes of effort (minus rest portion). Something heavy.
1 minute continuous swings (neck level).
30 seconds rest.
Record total reps and bell weight used.
Archive for September, 2009
Sunday WOD 9/12 – Swing for One, Rest for Half
September 12th, 2009
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WOD of the Week 9/12 – Fight Gone Wall Hands
September 11th, 2009
Warm-up thoroughly.
Partner up to record reps.
Main set:
- Pull-ups
- Wall-Balls
- SDHP
- KB Swings
- HSPU
Ways to scale this and make it achievable:
- bands for pull-ups, or jumping pull-ups
- lighten the weight
- pyramid push-ups, instead of handstand push-up
- lower the target for the wall-ball and use a lighter ball
In any case, aim for the prescribed WOD and adjust as necessary. Form is more important than speed in these exercises. Once you have form nailed, turn the speed dial up!
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Sunday WOD – 9/6 – 10 minutes, 100 Snatches
September 5th, 2009
10 Kettlebell snatches each minute for 10 minutes. 100 Snatches. Alternate arms as needed – balance the effort.
Practice perfect form.
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Thursday WOD 9/3: 5k Run for time!!
September 3rd, 2009
5k run for time – PUSH IT! it’s only 3.1 miles 
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