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"Swing and Miss" Class WOD

2.9K 49
  • “Swing and Miss”
  • For Time:
  • 21-18-15-12-9-6-3
  • Calorie Row
  • Kettlebell Swings (53/35)

In this couplet, athletes should pick a weight on the kettlebell that they are capable of completing 21+ repetitions unbroken. With an odd rep scheme to add up, resetting the monitor following each round will help better keep track of correct calorie numbers. On Sunday’s at CrossFit New England, we do not run group classes. However, there is a coach present for the 3 hour window and a workout written up on the board. The coach is there to give athletes assistance whether they choose to do what is prescribed or something of their own. We will still provide structure here if your affiliate does run a group class on Sunday.

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Athletes can make it a goal today to perform all sets of kettlebell swings without dropping. Athletes can adjust their speed on the machine to accomplish this. The more comfortable athletes are with holding on for big sets, the harder they can push the pace on the rower. However, a hard row doesn’t have to be a fast row. On both of these movements, there is a little break build in. Athletes still want to use the recovery of the stroke and the weightless moment of the kettlebell overhead in order to get a big strong drive.

Source: wodwell.com
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