WOD: 5.6.13

“My whole career, my swing has always been the most important thing to me.  Even when I’m taking a shower, I work on my swing.”
~David Ortiz
imagesToday will be a special day led by KettleBell Maestro and Assistant to the Traveling Secretary Horacio Montes.  The class will be structured as a workshop, aimed at setting a solid foundation on the root of all kettlebell movement: The Swing. In the long run, this will allow us to develop the necessary consistency in the mechanics of the movement through regular practice, setting us on the proper path to introduce all kinds of fun, tricky variations of the swing, eventually setting the stage for the Clean, the Snatch, kettlebell complexes, cycles, double kettlebell work, etc. There’s plenty of fun to be had with “The Mighty Iron Bell” and the possibilities are endless…as long as you own the root of it all: The Swing.

It don’t mean a thing if it ain’t got that Swing!” – Count Basie



3 Rounds for time of:

Run 400m

21 Kettlebell Swings

12 V-Ups


Kettlebell Basics – Two Arm Kettlebell Swing