10.15.13 "Ballad of Lisa Hensz"

SWOD:

Hang Cleans (knee) - 5x3@75% of your 1RM clean

Back Squat (hold 3 sec at bottom) - 4x5@75%

30 Tire Sledge

-Coach Casey

WOD:

So for todays tastiness, I conferred with Lisa Hensz on some Kettlebell work. Lisa is a personal friend of Voodoo that happens to rock a few titles:

Candidate for Master of Sport in Longcycle - WKC. Master of Sport Longcycle - RGSI. Rank 1 Biathlon-IUKL. Team USA with IUKL. Been training Kettlebell sport for 3.5 years.

So yeah, get ready for a badass WOD. We don't spend nearly enough time with the other aspects KB's excersices have to offer, sticking mostly to American Swings. Today's the day to explore some skillzzzz.

Lisa wrote today's WOD for Voodoo last night, and she cant wait for pictures and results. Get in for this.

Partner:

Station 1 - figure 8 to hold  for 1 min while partner does jumping jacks, then switch (2min station)

Station 2 - hand to hand switch swings (alternate each rep)for 1 min while partner does j j, then switch(2min)

Station 3 - cleans (30 sec each side) for 1 min while partner does jumping jacks, then switch (2min station)

Station 4 - strict press (30sec l/30sec r) for 1 min while partner does j j, then switch (2min station)

Station 5 - flip and squat  for 1 min while partner does jumping jacks, then switch (2min station)

Station 6 - SDHP for 1 min while partner does jumping jacks, then switch (2min station)

So yes, its one min on, one off.

Flip & Squat: 

-the doll