3/21/2011

''KB Swing Test'' (03.21.2011)

Warm-up Drills (03.21.2011)
Run 800m
''Burgener Drill'' (2Rnds)
2 Rounds of
5 x Deadhang Chin-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Samson Stretch
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''KB Swing Test'' (03.21.2011)
For ten minutes: Execute the following within a one minute window, rest 1:00, repeat.

30 x KB Swings (32/24kg)

Notes: You have one minute to complete each set of 30 x KB Swings. Rest one minute between attempts. Any round where an athlete fails to complete the 30 repetitions within the 1:00 window earns 500m of rowing at the end of the WOD.

Post rounds completed/meters rowed to comments.

Skill Development (03.21.2011)
20-15-10-5 reps each of
GHD Sit-ups
Handstand Hold (seconds)

Notes: Substitute freestanding handstands or handstand walks if you're feeling frisky.

Mobility WOD

CrossFit Endurance Rest Day (03.21.2011)

15 comments:

Anonymous said...

I miss these psycho yet awesome workouts!!!! keep killin it guys,(and girls)!

Murphy D.

lewis.robertdavid@gmail.com said...

R1: Complete
R2: Fail (15)
R3: Fail (15)
R4: Fail (15)
R5: Fail (16)

32kg

2000m Row - 7:48.2

-Bert

Mtn Rob said...

30, 30, 30, 22, 20

24kg

1000m row

Anonymous said...

30/30/24/20/20 32KG

1500m row

Danny- This WOD was completely my idea just so everyone knows. Don't go crying to Samy.

Waldo said...

1 - complete
2 - 16
3 - 16
4 - 16
5 - 17

@32KG

2000m baby!

Anonymous said...

30/30/30/30/20
Alison

Colby said...

KB swing test
30/30/24/20/19. 1500 m of rowing in 6:12

Ouch. This is a highly deceptive workout.

Laura said...

26/22/20/20/21 @24kg.

Yep, 2500 meter row..

Peter said...

30/30/30/22/20 w/ 20kg
Row 1 klick

Anonymous said...

30/30/30/30/30

Hoostie, live from Quantico

Anonymous said...

Biemer:

32kg KettleHell

30/20/17/20/18

Anonymous said...

KB Swing Test
22/20/17/17/18
with 60lb DB
Row: 2500
...will feel it in the morning...
-Lance

Anonymous said...

KB Swing Test
30/18/15/10/14 32 KG

2000m row 8:12

Good workout

Jay

Khan said...

30/30/30/28/23 @24kg
1000m row

ericachief said...

27/23/22/22/18 @ 16Kg
2500m row
erica