Great effort yesterday on the pullups, everyone. Clean and dress those tears. Use plenty of Aquaphor be sure to keep it moist. When healing, continue to dress with Aquaphor so that you avoid any cracking as it dries. Keep up the strong effort.
Pace and consistency will get you through this next WOD. The first half of any 20 min AMRAP is not the hard part. It's the second half where technique begins to falter and stamina fades. Pace and consistency are will serve you well. Stay calm and focused. Breathe strongly and deeply.
Pop those hips with force on the KB swings. Imagine your arms are straps and keep them straight. Maintain proper midline alignment when cleaning the D-ball up. This WOD will tax your midline so proper technique is critical.
As always, remember that it's all in the hips. Now go get some.
WOD
As many rounds as possible in 20 minutes:
10 Kb Swings(1.5pood/1pood)
10 D-ball Slams
Post number of completed rounds to comments.
12 rounds. 1.5 pood/ 30 lbs d ball. Awesome work Dawn Patrol!
10 rounds. 2 Pood / 40 lbs ball. damn that kettlebell was heavy...
16 rounds. 1.5 pood/20lb d-ball. I'm trying to identify how the KB swing is a functional movement in our primitive state, any ideas? I just imagined the d-ball slams as a braveheart fight sequence or frustration with a coconut, but I have a hard time visualizing anything with the KB swing.
@Ryan ... if you're ever selected at half time of a game to hit that half court shot. You'll have the confidence of knowing you'll get the ball to the hoop ... grandma style.
lol - after today, i might bounce it off the jumbo tron!
12 rounds. 10 swings 2 slams in the 13th round. not my best day
Nick convinced me that there would be others using the 2 pood/40 lbs ball...I dont want to be the only one that experienced the joys of those two items...GO LAKE SHOW!!!!
Fear not, Josh, for Black Jon and I joined you in the Rx'd+ category. I got 13 rounds + 8 swings. I can't let you beat me at everything.
Brian...nice work...I've noticed you bring a little towel with you to the box.... sure could have used one this morning...that kettlebell was damn heavy and slippery....
it took me about 3 hrs to stop shaking after that damn 2 pood kb.