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“WZA Squat Swing Ski”

2013-2014 Wodapalooza Championship Workout #1

140 6
  • For Time
  • 40 Alternating Pistols
  • 60 Kettlebell Swings (70/55 lb)
  • 40 calorie Ski Erg
  • Time Cap: 12 minutes

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the 40th calorie is completed.

Movement Standards

Pistol: Stand with one foot on the ground and the other foot elevated and not in contact with the ground. DEscend into a below parallel squat – hips below knees, while maintaining the opposite foot off the ground. Fully extend the leg that performed the squat while showing control and keeping the opposite foot off the ground.

Kettlebell Swing: Start with Kettlebell on the ground. Kettlebell must break the plane behind the legs on the down part of the movement, the arms MUST remain locked out throughout the entire movement. At the top of the movement, the arms, hips, and knees must be locked out, and ears visible in front of the arms. The position of the Kettlebell is irrelevant.

Scaling

For Time
40 Goblet Squats (44/35 lb)
60 Kettlebell Swings (44/35 lb)
40 calorie Ski Erg

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Background: "WZA Squat Swing Ski" was the 1st of 6 total WODs for the 2013-2014 Wodapalooza Championship. It was the 3rd annual fitness festival that “brings the world of fitness & the love of life to South Florida.”
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