090320 WOD “Kettlebell Madness”

WOD: Crossfit.com 7/26/03

Complete for time:
30 Kettlebell Swings, 53lb/24kg
30 Sit-ups
25 Kettlebell Swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups

Post time to comments.

Advanced(RX’d):

30 Kettlebell Swings, 53lb/24kg
30 Sit-ups
25 Kettlebell Swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups

Intermediate:

30 Kettlebell Swings, 44lb/20kg
30 Sit-ups
25 Kettlebell Swings or Dumbbell Swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups

Beginner:

20 Kettlebell Swings, 35lb/12kg
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups

For todays WOD, sub dumbbell swings if you don’t have KB’s. On the sit ups, use an AbMat or a rolled up towell in your lumbar area to give you support. Try to do unanchored sit-ups, but otherwise use DB’s to anchor your feet. For those of you with access to Kettlebells, here’s a collection of videos from Crossfit on them.

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Article: “Are Microwave Ovens Safe?“, Marks Daily Apple

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Should we, or shouldn’t we? Can they hurt us? Do they hurt our food?

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3 Comments

Filed under WOD's

3 responses to “090320 WOD “Kettlebell Madness”

  1. woody

    10:26 50lb Kettlebell

    surprisingly didn’t hurt the wrist…..cool

  2. Nice work brotha. Good to hear.

  3. Clink

    took the day off, im such a slacker

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