Monday 111017

Ricky Frausto Filed Under:

WOD
Kettlebell Complex
AMRAP in 5 minutes of:
5 Kettlebell Swings (eye level)
5 Kettlebell Cleans
5 Kettlebell Shoulder to Overhead
5 Kettlebell Snatches
5 Kettlebell Windmills

Rest 2 minutes. Repeat for 3 cycles. Use 1.5/1 pood for the workout.

Start with the left arm and get through the complete cycle before alternating to the right arm.

Post total reps completed to comments/Logwod.


A great instructional video on the kettlebell snatch. If you don't like the bell bruising your forearm, I suggest you watch this video more than once.

6 Responses to "Monday 111017"

1. Eric C Says: http://crossfitomaha.blogspot.com/2011/10/monday-111017.html?showComment=1318875091718#c7709839097635703065'> October 17, 2011 at 1:11 PM
2. This is a nice KB wod. If I had to do it again, I would wear some gloves tho! My hands were shredded by the 3rd round so I had to back it down quite a bit. If you have back problems, be careful with the windmills. It really works the quadratus lumborum muscle on the sides of the lower back. It's a great exercise if your back is healthy.
   
   4,3 1/2, 2 rounds respectively. Rx'd
3. tina Says: http://crossfitomaha.blogspot.com/2011/10/monday-111017.html?showComment=1318880280427#c877064914244867443'> October 17, 2011 at 2:38 PM
4. struggled with this WOD, but it worked everything. had to scale left side windmills due to pulled hamstring (no weight). 1 round, 0 round (partial), 1 round. Both my forearms are pretty badly swollen and will bruise -- darn my poor techinique!
5. paul Says: http://crossfitomaha.blogspot.com/2011/10/monday-111017.html?showComment=1318880589932#c4603146552375406344'> October 17, 2011 at 2:43 PM
6. that was tough, but i was really happy to be able to do it rx'ed. never tried windmills or KB snatches with 1.5 pd before, so i was actually not expecting to be able to do them.
   
   6 rds and change. pretty beat up from that, too.
7. Addi Says: http://crossfitomaha.blogspot.com/2011/10/monday-111017.html?showComment=1318885550145#c4611982320064556805'> October 17, 2011 at 4:05 PM
8. Did this one at work this morning.
   
   5 + 5 cleans, 5, 5 + 3 swings
   
   2nd and 3rd cycles, I rested between S2OH and snatches - forearms were burning! Even though I was switching hands, I just couldn't focus until I shook it out.
   
   Thanks to this workout and Eric's comment, I now know exactly where my right quadratus lumborum is. It's been talking a little to me all afternoon. Going to be spending some quality time with the foam roller and lacross ball tonight.
9. ZachR Says: http://crossfitomaha.blogspot.com/2011/10/monday-111017.html?showComment=1318899290543#c7934691382226584944'> October 17, 2011 at 7:54 PM
10. Played it safe and went with the 1 pd tonight. Couldn't quite get 5 rounds in a cycle. Although kept all the movements very solid.
11. Shelley Says: http://crossfitomaha.blogspot.com/2011/10/monday-111017.html?showComment=1318899515280#c3782469582938969280'> October 17, 2011 at 7:58 PM
12. Did WOD at the Y since I'm out of town for work through Wednesday.
    
    This is a modified version of a WOD that Kat is doing.
    
    3 rounds:
    
    1 mile run immediately followed by 25 KB swings
    
    Rest 4 minutes between each round
    
    Finished 37:40 (includes rest time)
    
    I used a 50# DB for swings since no KB access.
    
    My mile times ranged from just over 7:30, 8:20 and 8:10. I ran these on their indoor track. I did rest approx. 20-30 secs before doing each round of swings to catch my breath.