Slacker - Sam Thompson's Kettlebell Swing!
Warm-up: 10 Push ups
10 Air Squats
10 Pull ups
(4 rounds)
WOD:
100 KB Swings for time
(M=24k, w=16k)
- If your form sucks...have the discipline to drop down in poundage
- When/If you get tired...please, please 'set' your KB down lightly. We love our equipment and want it to last forever.
13 comments:
6:30 am class is the way to go without the heat! Great workout...no speed demon for me this time, but glad to have completed the 24k KB weight x 100 in 7:23 without need for downsizing. Ken
Cool WOD to do. 5:06 with 24K KB.
6:07 with 24 kg kb
6:08 with 16kg. Thanks Michelle for doing this with me.
4:18 with 16k. apparently i should have used more weight. next time doug, i promise. :)
twenty four kilogram kettlebell swung one hundred times in four minutes thirty-two seconds
Just returned from a long vacation from crossfit and healthy food so I was very careful to ease back into this one. 100kb's with 12kg: 4:27
4:50ish with 16kg. Glad to have everyone easing back in from vacation. Will be strong crowds when school is back in session.
6:42 with 12kg KB. 100, whew.
Felt this one all day. Time: 5:36
Bob
7:21 with 24kg.. All 100!!!
Sore already, tomorrow will be bad.
Great fast workout.
24kg - 4:37
Chris H.
Thank you all for letting me rant and rave about intensity vs. duration (time). I would hate to see any of you working so, so, hard to have it all thrown away by NOT varing Intensity, Frequency, Duration, and Mode of Activity. I saw a HUGE inprovement in technique today. Remember...on your swings...if you can't see the wall right in front of you, your chest isn't up. This is a hip and leg movement...
I know the last 20-30 were tough, but I appreciate all of you powering through the WOD. Great job. Personally, after the WOD, my traps and inner thighs (???) were are killing me.
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