23 May 2013

Friday, 24 May 2013

WOD:

20 Min AMRAP
- 200m Run
- 20 Toes-to-Bar (T2B)
- 20 Kettlebell Swings @ 53/35#
- 20 Double Unders

Point of Performance:
- If you have the strength for T2B but cannot string them together, place a box beneath you to stop your swing after each rep, reset, and go again but remain on the bar.
- Keep your back set during the KBS.  Do not let your chest drop at the bottom of each rep.
- At the top of the KBS do not hyper extend your back, the bell should only go far enough back to cover your ears with your arms.


Scaling Options:
- Everyone will complete the full run portion
- T2B, Knees-to-elbows, hanging knees to chest (to chest level), Leg raises from the floor w/ straight legs
- KBS American Style (full overhead), KBS Russian style (eye level), KBS with reduced weight
- Double unders, single unders. If single unders are difficult, practice them and reduce number to 10.   

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