Annie Sakamoto demonstrates how a 70# kettlebell is supposed to move. Note the NON-rounded back in the first frame, the opening hips in the second and third, and the full extension in the fourth. Hard to say if the fourth picture was taken at the extreme top of the move, or somewhere just before or after it, as her position in it could be better, but that could be the photographer, since Annie is completely spot-on in every one of her movements.
Warm up
5min Skipping
Spealler
Skills
Shoulder press
Push press
Strength
Push press 5-5-5-5-5
WOD
Run 200m
Box jumps, 600mm
Kettlebell swings
In this triplet the group is split into teams of three people. Each team member takes a station and on the command starts the exercise:
Athlete 1 starts their 200m run.
Athletes 2 and 3 start their box jumps and KB swings and performs max reps until athelete 1 returns.
Each athlete then moves on one station as follows:
Athlete 2 starts their 200m run.
Athletes 3 and 1 start their push ups and KB swings and perform max reps until athlete 1 returns.
This is repeated for AMRAP 15min.
Teams must keep a cumulative score of their box jumps and kettlebell swings with the winning team being the one to complete most reps.
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