Every minute on the minute complete 5 Kettlebell Swings then perform max reps of overhead squats for the remainder of the minute. Continue with this rep scheme each minute repeating 5 KB Swings and max OH Squats until you total 100 reps of overhead squats. Post load and time.
EMOM:
5 Kettlebell Swings (53#/35#)
Max Rep Overhead Squat (95#/65#)
* If you cannot complete any OH Squats in a given minute you must complete your KB Swings and take a minute rest “time penalty”
** Go RX + by choosing a heavier kettlebell
Results
Similar to our very own “Penalty Box“, this one is truly a non-stop penalty. Cooked up by Mark B., Moe and I last weekend we thought this WOD was just too good not to share with you all.
Notes:
Everyone needs to watch this. Nadia from CrossFit Belltown crushes 100 pull-ups in 2:53 [wmv] [mov]
Nadia owns pull-ups. I still remember my Level 1 CrossFit Cert in 2008 where she was the demonstrator that made kipping look so graceful and easy (like every other movement that she does). She also taught Michelle the butterfly kip that Michelle taught me after her cert. I suspect one of these days we will be talking about a video of her doing 100 straight pull-ups.
Speaking of amazing feats, Pat rowed a 20k in 75 minutes 15 seconds on his “vacation”. That’s a pace of 1:52 per 500m! For over an hour! Also Autumn ran the Rock ‘N Roll Half Marathon this past weekend in 2:24! Great job to both of you.
The Overhead Squat from Patrick Cummings on Vimeo.