Tuesday, April 3, 2012

KB Swings, Wall Ball

Kirsten walking to work.

Warmup 10’
  • Burgener WU
Skill 5’
  • Kick to Handstand
Strength 15’
(A) Work up to a Snatch (full squat) heavy single
(Heaviest possible without missing or huge degradation in technique; this is NOT a max effort attempt)
(B) DE: Power Snatch 12 sets of 2 reps @ 55% of Snatch 1RM on 1:00
Perform (A) then move on to (B). Post loads for both (A) and (B) to comments.
Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.
As many rounds as possible in 8:00 of:
  • 12 Unbroken KB Swings, 2 pood/1.5 pood (Regionals Standard; KB perfectly vertical)
  • 9 Wall Ball Shots, 20/14 pounds (10'/9' target)
Post rounds and fraction of rounds to comments.
Stretching 5’
MWOD - 10’ Pick your favorite.


  1. CW: 5 rounds + 12 KB swings + 4 wall balls.
    ME snatch 65#
    DE power snatches at 45#

    This all took a while.

  2. He always lifts more weight than me, but gets less rounds. Hmmmmm. Strength to weight ratio. Hmmm.

    7 rounds
    ME 45
    DE 25

  3. My wife, my joy, my reason to live - talking smack. Sheesh!


How'dja do? Waddya think?