Wednesday’s WOD 9/26/12

Buy In:

Snatch

10 Minutes

WOD:

5 Rounds for time:

20 Kettlebell Swings

12 Burpees

Cash-Out:

Stretch

For today’s buy in we are going to perform the snatch.  We will warm-up and work on progressions, then spend 10 minutes working up to a comfortable load.  If you wish to go for a P.R. please try.

For the workout we are going to perform a 5 round couplet.  This workout is only consists of a total of 100 kettlebell swings and 60 burpees.  This is a great combination of movements that has you moving a load (kettlebell) a long distance (close to ground to overhead) and a burpee which moves your body from ground to jumping overhead.  These movements will require a lot of energy from your body.  The beauty of combining these movements is one is a pulling movement (kettlebell swings) and the other is a pushing/jumping movement (burpee) which leaves room for continuous movement.   The only thing that should slow you down is a lack of oxygen to your muscles!

For the cash-out, we stretch.

Results