“2 WODs… Both With DeadLifts…”

Earlier This Week We Went Through Some Russian KettleBell Swings…

Now It’s Time For Good Ol’ U S of A Swings!!!

Last Saturday… We Had A Pretty Nasty Sweat Sesh… IT WAS AWESOME!!!

We Went Though Some Practice Runs (Time Trials…) Of The Up-Coming Competition WOD… Then… Actually Went Through The Competition WOD… Then… Went Through One Of My Own Creations… It Was Pretty Nasty!!!

So…

If You Went Through The Pain Last Saturday… You Will Perform WOD 2…

If You Missed Last Saturday’s Fun… Well… You Get To Suffer Through… I Mean Perform WOD 1…

They Both Hurt… And They Both Have A 20 Min Time Cap!!!

WOD 1 For Me… Using 240lbs On The DeadLift & A 53lbs KettleBell… 10:16 With No Penalties…

WOD 2 For Me… Using 260lbs On The DeadLift… A 53lbs KettleBell… And A 30lbs Slam Ball… 11:52 With No Penalties…

Bye Bye Grip!!!

Half Moon Style…

Snatch Style Or Speed Swing… Shown @ The 22 Secs Mark…

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***If You Did Not Come To Last Saturday’s Sweat Sesh… THIS MAY CHANGE!!!***

***Using 60% of your 1 Rep Max DeadLift… Don’t Worry… I’ll Explain The “Hold” During The Huddle Up…***

***KettleBell Swings… ADV: M-53lbs/F-35lbs… Rx’d: M-44lbs/F-26lbs… Sx’d: M-35lbs/F-18lbs…***

***Burpee Progression Penalty For Dropping The BarBell Before “X” Secs AND For Not Going Un-Broken On The KettleBell Swings!!!***

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WOD 1…

For Time:

5 Single & Controlled DeadLifts with a 60 Sec Hold…

30 Un-Broken American KettleBell Swings (Half Moon Style…)

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5 Single & Controlled DeadLifts with a 50 Sec Hold…

25 Un-Broken American KettleBell Swings (Snatch Style…)

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5 Single & Controlled DeadLifts with a 40 Sec Hold…

20 Un-Broken American KettleBell Swings (Half Moon Style…)

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5 Single & Controlled DeadLifts with a 30 Sec Hold…

15 Un-Broken American KettleBell Swings (Snatch Style…)

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5 Single & Controlled DeadLifts with a 20 Sec Hold…

10 Un-Broken American KettleBell Swings (Half Moon Style…)

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5 Single & Controlled DeadLifts with a 10 Sec Hold…

5 Un-Broken American KettleBell Swings (Snatch Style…)… TIME!!!

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***If You Came To Last Saturday’s Sweat Sesh…***

***Using 65% of your 1 Rep Max DeadLift…***

***KettleBell Swings… ADV: M-70lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: M-44lbs/F-26lbs…***

***MedBall… Pick Your Poison!!!***

***Burpee Progression Penalty For Not Catching On The Slam…***

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WOD 2…

For Time: