Wod 495 – First wod on the 3rd version of Code-Wod.

For time complete:

50 Reverse Lunge to KB press (25 per side)
50 Alternating KB snatch
50 Russian KB swing

Rx 35/little red KB
Rx+ 53/35

Explanation of movements:
Reverse Lunge to press:
hold the KB in the “front rack” on the side you’ll step back with. For example, if I lunge back with my right leg, I’l hod the KB in my right arm. Use the explosive drive out of the lunge to press.

Alternating KB snatch:
The KB comes from the ground to overhead each rep. If you need to clean and jerk, feel free. It will significantly slow the workout down AND it compounds the the KB press. The snatch is in the hips. Clean and press will be shoulders.

Russian KB swing:
With straight arms, the swing stops with the KB at nose level.

I think everyone can do the Rx+, but with the Rx weight you’ll move faster.

Please comment your time and level.