WOD: Sunday, December 15, 2013

(A) Russian Kettlebell Swing Demo and Practice (8 minutes)

  • Work up to the heaviest weight you can swing with good form, then, as a class...
  • 15 Russian KB Swings Every Minute for 4 Minutes

(B) American Kettlebell Swing Demo and Practice (8 minutes)

  • Work up to the heaviest weight you can swing with good form, then, as a class...
  • 10 American Swings Every Minute for 3 Minutes

(C) Hang Power Clean Demo and Practice (8 minutes)

  • Work up to a heavy weight you can clean with good form, then, as a class...
  • 6 Hang Power Cleans Every Minute for 3 Minutes

(D) Press and Push Press Demo and Practice (8 minutes)

  • Work up to a challenging weight you can push press for multiple reps

(E) Conditioning: 4 Rounds for Time

  • Run 200m
  • 10 Russian Swings 1.25/0.75 (Experienced athletes 1.5/1.0)
  • 5 American Swings 1.25/0.75 (1.5/1.0)
  • 5 Presses 45/33 (Experienced athletes can scale up to 95/63)
  • 10 Push Presses 45/33 (95/63)

Poly. Snatch. Photo by Nina Merchant