workout of the day

Thursday 121220


Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.

Compare to 110509.

"One-Arm Swing Variations" with Jeff Martone, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Lindsey Smith - video [wmv] [mov] [HD mov]

Much can be gained from playing with gymnastics rings, not the least is an increased awareness of the body. Demonstrated here are four different stable inversions: Hips and knees closed, hips closed knees open, hips open knees closed, hips and knees open.