Hoodies Are In!
Pilates For CrossFit Class This Saturday at Noon!
WOD for Thursday 110311 – Click Here For Today’s Schedule
KB Swings and High Pulls
Tabata Fight Gone Bad
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall Ball (20/12)
KB High Pull (70/52)
Box Jump (20″)
Push Press (75/45)
There is no additional rest between exercises.
Post Workout Reps Completed to Comments
For the skill segment, we will practice and drill KB Swings and High Pulls, one and two armed.
For the conditioning workout, perform as many reps of each movement as possible during the 8 intervals before moving to the next movement. Most of you shouldn’t need to scale the loads at all. The KB High Pull is like a swing at the bottom (between your knees).
Painting is just about finished…need to wrap up the stripe (being extending around the entire gym) and some touch up. Demo on the wall up by the garage door should take place today, which will make room for our new “check in” area. Wall cut out should be framed in today. New Pullup Rig is in and the plan is to assemble it this weekend! Thanks for your patience as we get everything done over the next couple of weeks!
KB High Pull Tutorial — best one I could find online…
Until I found this one