Welcome Back – Tue 12.26.17

 In W.O.D.

Welcome back from the long weekend.  Let’s finish out 2017 strong!  Make sure you start back with a good warm up!

Strength:  Front Squat 3-3-3-3-3

Conditioning: 50-40-30-20-10 reps for time of:
– KB Swings (53/35#)
– Sit Ups


Tips and Scaling:
• The Kettlebell Swing
• The Sit-Up

Scaling this WOD
Select a load for the kettlebell that allows you to complete at least 35 consecutive swings. For the sit-ups, athletes can use an AbMat or any other variation they prefer. Watch The Kettlebell Swing from the CrossFit Journal prior to starting this workout.

Beginner
40-30-20-10 reps for time of:
Kettlebell swings
Sit-ups

Men use 35-lb. kettlebell
Women use 25-lb. kettlebell

If you are able to complete the first set of swings unbroken, consider increasing the load slightly for the remainder of the workout. If you are unable to maintain consistent technique during the swings, decrease the load.

Intermediate
50-40-30-20-10 reps for time of:
Kettlebell swings
Sit-ups

Men use 1.5-pood kettlebell
Women use 1-pood kettlebell

Strive to complete all sets unbroken. If you are unable to complete the set of 50 swings in 2 sets or less, consider reducing the load for the remainder of the workout.


Halfway through December, you have helped donate 5,903 books for children in need through our partner Marine Toys for Tots Foundation. Keep checking in for this amazing cause!#books4kids

 

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