WOD Type: “Metcon”

WOD Warm-Up:

30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

WOD Particulars:

Complete as many rounds as possible in 15 minutes of:

• 10 Kettlebell Swings @ 2 Pood (73#)
• 10 Box Jumps @ 24″
• 10 Ring Dips

Today’s WOD was completed with 5 rounds + 8 kettlebell swings. Great workout. I didn’t have to scale down the workout at all. I also did ring dips which looked like shit I am sure, but hell, I did them. I think using the rings adds a lot more difficulty to dips… Funny thing though, I’ve been kipping on the bars and there was no way I could kip on the rings at this stage. So, I had to do as strict a dip as possible. I’m sure if a judge was looking, he would have laughed and no rep me a lot…

Overall, another great workout today!

Teachable Moment:

WOD Moment…

If you don’t have or cannot afford a kettlebell, then the next best thing is to use a dumbbell that has removable weights. I purchased the 40# dumbbell set at Big 5 in town and now use them as my kettlebells. I bought two 10# weights with holes in them that can be used as hand holds while doing swings. I then add weight to one side of the kettlebell and the 10# plate to the other side, Torque down the screw on nuts,  and walla, a kettlebell is born.

You can add and subtract weight relatively easy. I’ve set up the kettlebells with 35#, 53# and today for the first time, 73#. It worked very well! Oh, BTW, 73# Kettlebell swings suck ass!!!