2 ways to get a KB up: the Snatch and the Swing!

"A mind that is stretched by a new experience can never go back to its old dimensions."

-Oliver Wendell Holmes, Jr.

Above: Well, I think these pictures speak for themselves!

Today's WOD:
"Wittman"
7 rounds for time:
15 KB Swings (53/35 lbs.)
15 Power Cleans (95/65 lbs.)
15 Box Jumps (24")

2 Different Techniques for Swinging a Kettlebell: 

Straight Arm (The Swing) or Bent Arm (The Snatch)

 Above: "The Swing" requires the athlete to keep their arms straight like cable wires, while they use the hip drive to swing the KB up overhead.  Note the finish is still "bottoms up!"

Above: "The Snatch" requires the athlete to jump the KB up by popping the hip and bending the arms through.  The finish is still with the bottom of the KB up and arms straight!

Updated F.G.B. 6 Heat Sign-ups:

NOTE: We will run 2 heats per 45-minute sesssion, and only 10 athletes per heat, so 20 athletes total for each session.  Make sure you come early and warm-up on  your own, because there won't be much time before your heat goes.  This also means you need to know the 5 movements prior to doing F.G.B.  The workout is given below:

“Fight Gone Bad!”

3 rounds of:

Wall-ball, 20/14 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75/55 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Heat 1 & 2 - 8:45am (2 spots left)

Zachy, Devin, J. King, Jamie, Kyle O., Jenna, Jade, Christian, Brie, Kim, Mark, Chris Ma, Shanelle, and Sam R.

Heat 3 & 4 - 9:30am

Lai Lai, Jackie, TJ, Lin, Marsha, Bryan, Ken N., Joe, Liza, Dustin, Danny, Ronnie, M. Ballenger, Brandy, Travis, and Mike Y.

Heat 5 & 6 - 10:15am (5 spots left)

Dennis, Ant, Peter, Bush, Blaine, Janet, Linzy, Seth, Ryan, Dominique, and M. Bennett

Yesterday's WOD Board: