Friday 3 September WOD

21-15-9 REPS FOR TIME:

Overhead kettlebell lungewalk steps LEFT HAND
Overhead kettlebell squats LEFT HAND
Overhead kettlebell lungewalk steps RIGHT HAND
Overhead kettlebell squats RIGHT HAND

Post your time and weight used to the comments.

“What weight do I use?” Use whatever weight you can complete the wod with and not get hurt. This wod will be OUTSIDE in the grass, feel free to drop the kettlebell as much as you want.

You have to keep you arm and shoulder extended and locked for this workout!!! This is not so much leg intensive as it is the arms and shoulders.

The two pictures below illustrate what is meant by ‘extended and locked’. Anything less is wrong!

Do it like this, with a straight wrist on top of a straight arm attached to a locked and extended shoulder.

Do it like this (although you shouldn't have to look at the kettlebell)

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Nice job yesterday, the parallettes shall now be dubbed “painallettes”.

2 September whiteboard

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CrossFit HQ WOD:


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

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2 Responses to Friday 3 September WOD

  1. Andy says:

    12:48 with a 35lb kettlebell… not exactly flexible enough to do overhead squats the right way 😦

    liked the workout though! definitely requires coordination

  2. Melissa says:

    11:45 with an 18lb kettlebell
    overhead squats were definitely tough trying to stay balanced…

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