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Tue

February

09

Swing Shot

Skill: Kettlebell clean.  Instruction, followed by 3 sets of 12 reps for each side.

WOD:

10-20-30-20-10 reps for time of:

Kettlebell Swing (1.5/1 pd)

Wall ball shot (10ft target)

 

Post notes for KB cleans, loads used, and time for couplet to comments.

 

 

Welcome February On Rampers! (this pic does not contain all of you guys, we'll get an updated version out soon)
Comments
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Kristen Dolf  - swing shot   |February, 10 2010 - 9:10 am
avatar KB Cleans: 3/4, 1, 1

WOD: 9:47 1pd, 12#
rolling out was painful
Jarred Smith  - Swing Shot   |February, 10 2010 - 8:23 am
avatar Skill: Kettlebell clean 3x12 each side
1, 1.5, 1.5

WOD:
10-20-30-20-10 reps for time of:
Kettlebell Swing (1.5/1 pd)
Wall ball shot (10ft target)

Time: 10:48, 1.5 pd, 16# (Kam had 20 thank goodness. Ha)
Laura Rankin  - Swing Shot   |February, 10 2010 - 8:01 am
avatar 3x12 KB cleans--3/4, 1,1
Really liked these.

WOD: 12:56 with 1 pd KB and 10# ball. I don't think eating an entire piece of Cheesecake Factory Cheesecake 3 hours prior to this was a good idea. I'm always slow at wall balls, so I doubt it affected my time, BUT...rarely have I felt so horrible during a workout. Delicious, and a rare treat--but I'm not sure it was worth it.
shanna lakin  - Swing shot   |February, 10 2010 - 12:04 am
avatar KB cleans 3x12- 3/4, 1, 1

WOD: 10:55 1 pd/12#

rolling out afterwards never felt so good
Travis Bow   |February, 9 2010 - 9:53 pm
avatar 1pd/1.5pd/1.5pd
WOD: 10:00, 1.5pd, 16# wall ball
David Penland  - Schwing Shot   |February, 9 2010 - 9:44 pm
avatar KB Clean: 1, 1, 1


WOD: 9:25 w/ 1 pood & 16# WB
Jennifer Penland  - Swing Shot   |February, 9 2010 - 9:41 pm
avatar KB Cleans: 1/2, 1/2, 1/2 pood

WOD: 11:32 with 3/4 pood KB and 6# wall ball
Charles Te   |February, 9 2010 - 8:40 pm
avatar 1pd/1pd/1.5pd

WOD: 9:09 1pd/10# ball

the only thing i hate more than wall ball is knees to elbows. this week has been awesome.
Greg Hunt  - swing shot   |February, 9 2010 - 6:55 pm
avatar 1pd, 1pd,1pd kb clean

wod: 13:33 1pd kbs 12# wb
Daniel Mayfield   |February, 9 2010 - 6:43 pm
avatar 12:56 RX'd (1.5 pood, 20lb W
TIA JOHNSON  - Swing Shot   |February, 9 2010 - 6:41 pm
avatar Lunch - Sprint Run

4x1200m w/ 2 min walk btw rds
8:41, 8:34, 8:27, 8:17

Skill: Kettlebell clean
3 sets x 12 reps for each side.

1/2, 3/4, 3/4

WOD:
10-20-30-20-10 reps for time of:
Kettlebell Swing (1.5/1 pd)
Wall ball shot (10ft target)

10:02 (1 pd, 12#)
Adam Borders  - Swing Shot   |February, 9 2010 - 6:36 pm
avatar KB Clean: 1 pood for all sets

WOD: 10:39 w/ 1 pood, 12# WB
Lindy Lou  - Swing Shot   |February, 9 2010 - 6:06 pm
avatar Skill: Kettlebell clean 3x12 each side
1/2, 3/4, 3/4

WOD:
10-20-30-20-10 reps for time of:
Kettlebell Swing (1.5/1 pd)
Wall ball shot (10ft target)

Time: 11:29, 3/4 pd, 10#

Not thrilled about my time, but at least my form didn't completely suck.
Kameron Rosenau  - On Ramp   |February, 9 2010 - 4:48 pm
avatar It's good to see Brice is taking the initiative to graduate from the on ramp course. It must be a pretty tough course, just look at how he's balding! ahah sorry Brice
kim sullivan  - swing shot   |February, 9 2010 - 4:16 pm
avatar kb clean: 3/4,3/4,3/4
wod: 9:54 1 pood, 10lb wall ball
i finally get to post!
Carl Klotz  - finally   |February, 9 2010 - 4:53 pm
avatar about time!
David Jordan   |February, 9 2010 - 2:30 pm
WOD: 8:44 with 35# db and 11# ball
10-20-30-20-10 reps for time of:
Kettlebell Swing (1.5/1 pd)
Wall ball shot (10ft target)

100 Du's for time 1:57.
Kim Boag  - Swing Shot   |February, 9 2010 - 12:17 pm
avatar KB Clean: 3/4, 1, 3/4
WOD: 9:34 w/ 1 pood & 10# WB
Tom Russell  - CFLO   |February, 9 2010 - 8:36 am
avatar 3X5 Front Squat
120-130-140
1x3 Front Squat for kicks
145

For time:
500 Meter Row (1:47.
15 db Snatches each arm (35#)
30 burpees
15 db Snatches each arm (35#)
8:58
Good stuff.
Randy Shrauner  - Garage WOD   |February, 9 2010 - 7:10 am
avatar 3X5 Front Squat
155-175-185

2RFT:
500 Meter Row
15 KB Snatches Right (1.5 Pood)
15 KB Snatches Left
8:48
Jared Muse   |February, 8 2010 - 9:09 pm
avatar My lower back just started hurting by just reading that WOD
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