Kettlebells & Lurong WOD
For those among us who are participants in the Lurong Paleo Challenge, the nation-wide 8 week experiment in eating clean, this is the last wod before we revisit the benchmarks. I believe we will see a LOT of improvement in participants in terms of performance, and the rest of us can just watch in envy at the lean machines you have all become!
-Beth
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Friday’s WOD
Kettlebell Swings, Snatches and Turkish Get-up.
Teach the Russian Swing! Let folks feel the difference between the Russian and Xfit style swing. If they have got that down then have them work on the Snatch or Turkish Get-up.
Lurong WOD
7 Minute AMRAP
6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
8 American KB Swings/Russian KB Swings
12 Sumo Deadlift High Pulls/Sumo Deadlifts
Level 3
Hand Stand Push Ups
Russian Kettle Bell Swings
Sumo Deadlift High Pulls with a kettle bell
Level 2
Hand Release Push Ups
Russian Kettle Bell Swings
Sumo Deadlift with a kettle bell (no high pull)
Level 1
Hand Release Push Ups from the Knees
Russian Kettle Bell Swings
Sumo Deadlift with a kettle bell (no high pull)
Cash Out: Find where you are with this wall ball progression
30 seconds:
12 shots
1 minute:
25 shots
1 ½ minutes:
37 shots
2 minutes:
50 shots
2 ½ minutes:
62 shots
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