“Kettlebell D.T.”
Complete 5 rounds on each arm of:
- 12 KB deadlifts (53/35#)
- 9 KB cleans (53/35#)
- 6 KB shoulder to overhead (53/35#)
WOD Notes: This WOD will challenge you with a bunch of single arm kettlebell work. After some practice, anyone not comfortable with the KB clean can sub a single arm Russian swing. The shoulder to overhead can be a press, push press, or jerk, though we expect most athletes to push press.
Schedule/Weather Notes: At this time, we plan to be open for the 5:15am and 6:15am classes. However, if there is any accumulation by 4:30am we will likely close. We will post an update by 4:30am either way – so check the blog comments before you come in! We expect to be closed for the remainder of the day (i.e., no 9:30, 4:00, 5:00, 6:00, or 7:00). If the snow ends early and roads look reasonable, we will update the blog with some late evening hours. Text or call John or Nikki if you have questions!
This Post Has 9 Comments
WOD looks awesome !!! Best of luck w/ the weather … we (mn) just got slammed again with another 8+ ” … I think we might see grass after the snow piles of + 54″ finally melt by June ? Hope to. E visiting PA in March or Easter
That’s crazy Beth! You must be running out of places to pile the snow!
Today’s WOD will be a good ”at home” WOD for anyone who has a DB or KB! Try it and let us know what you think!
I knew i shoulda got a KB from Target. Gosh!
5:15 and 6:15 are on! Please drive safely!
5:15am
Alex W. – 11:45 (35)
Anne B – 8:30 (18)
Danielle S. – 8:53 (26)
Matt B. – 12:00 (35 / 53 DL)
John W. – 9:19 RX
Murray – 9:37 RX
The snow has stopped, and road conditions have drastically improved in the last hour. We’ll open up from 5:30-7:00pm for Open Gym. See you there!
Results:
6:15
Andrew 11:46 (44)
Ash 10:18 (26/20
Pete P. 7:07 (RS< 35#)
Zane 12:25 (35)
Vicki 9:01 Rx
Iggy 12:30 (bunch o' work)
Vince 9;53 (35, 3 presses)
Luke L. 10:37 (44, 26, Rs)
Jenn 14:07 Rx
Nicole 12:03 (26 RS/20)
” KB DT” genuius… that was Awesome!!!!
14:49 RX… focused mainly on good form, and tight midline. Thank You for posting !
Yesss!!! Psyched you tried this one out. I always appreciate asymmetrical work – CrossFitters are generally weak in this area, and it’s so important!