Wednesday, February 22, 2017

KB Swing - Shuttle Run

Wednesday, February 22, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - 5 of us including Erin and Chris

Warm Up

WMCF dynamic warm-up (no bear crawls), Burpees to Thunderstruck, then Deadlift technique


3 sets of:
Deadlift x 6-8 reps @ 20X2
rest 90 seconds
Ring Dips x 15 reps
rest 90 seconds

I worked up to 185# and could get 6 reps on the 2 seconds to lower, touch and go, fast up and hold 2 seconds at the top cadence.  For the ring dips, I substituted ring lowers.


15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 for time of (12 min cap):
KB Swing (55/35)
1 Shuttle Run*
*Shuttle Run = 5m, 10m, and 15m down and back

I used a 35# KB and only got through the round of 5 swings and 5m down and back on the run.  With the time penalty, my score was 12:38.  This was a pretty tough little WOD.  I felt like I kept good form on the KBS, but I was really dogging it on the shuttle runs.

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