Sep 30, 2009

THURSDAY 091001

For time:

15-10-5 reps of:
Kettlebell Thrusters, 1 pood each hand (35 pounds)
Kettlebell Swings, 2 pood (70 pounds)
Pull Ups

Check out the CFJ preview on the KB Thruster here.

Post time to comments.

19 comments:

RW said...

The video link posted with this WOD only shows the KB press not the thruster.

The kettlebell thrusters looks like a normal barbell thruster in that you do a front squat into a press. However, with the kettlebell thruster you have a kettlebell in each hand.

You could also do this with dumb bells if you can't get ahold of 1 pood kettlebell.

If you don't have a subscription to the Crossfit journal so you can watch the whole Jeff Martone video which does eventually get to the kettlebell thruster, there is a video on youtude.

B_A said...

just curious, do the KB add to the thrusters in ways a DB can't?

jeffrey.paine said...

BA - the thrusters with the KB assist in transfering power from core to extremities. You need to focus on keeping arms and elbows tight in to your shoulders and in front of your torso. It is a lot harder to do this with the DBs.

My time - 6:11 as Rxed.

RW said...

3:46 rxd

upty03 said...

4:35 as rx'd

craigrr said...

4:29 as Rx'd

Michael said...

4:20 as rx'd

Brian said...

7:17 scaled thrusters to 20#/arm.

Max said...

6:31 as Rx'd

On the second round I went from THRs to PUs, and got about 1/2 way through before realizing I was out of order, so I did about 7 extra pull-ups.

monroe said...

Pressed for time, I did 20 Turkish get ups w/55#, 30 KB snatch 55#. That was plenty!

Wayne L said...

7:09 as Rx'd

CK said...

As rx'd -- 4:35. Short, simple, painful.

Damon said...

as rx'd- 3:52

D E M said...

7:17 55lb KB for swings

Nate and Alicia said...

7:52 as Rxd. Pullups killed me as usual. Flew through the other two events each time.

Nick said...

For me.. 8:46 as RX'ed..

B_A said...

10:10 as RX'ed (hey, 1st time saying that!)

Thanks for the KB vs DB info!

pd said...

7:15 as Rx'd.

Russ said...

Still playing catch up on the WODs...this was 5:37 as RXd. Works the heck out of your grip strength!