Monday 121022 Hand to Hand Kettlebell and TGUs

Dogtown CrossFit is hosting a participatory fundraising/CrossFit event next Saturday called “Crush Cancer.”  Here are some of the details.  Take a look at the WOD… in the style of Fight Gone Bad- it will be a good/tough one!  
When: October 27th, 2012
Where: 9300 Culver Blvd. Culver City, CA 90232 (in the empty parking lot next to Culver Hotel)
Parking: Ince Parking Structure attached to Trader Joes
Start Time: 10:00am 
Heats: You will receive an email with your heat time a few days before the event.
Workout: 3 Rounds-Score=Total Reps-1 min Each Station; Power Clean (95/65), KB Swing (24kg/16kg Russian Style), Burpee, Shoulder to Overhead (95/65), Double Unders, Rest

This event is coming… this coming Saturday in Culver City!

Monday’s WOD- class times at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.  OnRamp at 7pm.
With a 20 minute time limit, work through the following ladder sequence, moving as far as you can with unbroken hand-to-hand Russian kettlebell swings.  The pattern is:
2 consequtive “Hand-to-hand” KB Swings 24/20kg, 1 rep right arm/switch arms mid-swing/1 rep left arm
Turkish get up, right arm/ Turkish get up left arm, same weight as KB swing 
-rest as needed
4 consequtive “Hand-to-hand” KB Swings 24/20kg, 2 reps right arm/switch arms mid-swing/2 reps left arm
2 Turkish get ups, right arm/ 2 Turkish get ups left arm
-rest as needed

6 consequtive “Hand-to-hand” KB Swings 24/20kg, 3 reps right arm/switch arms mid-swing/3 reps left arm
3 Turkish get ups, right arm/ 3 Turkish get ups left arm
-rest as needed…

*you may use a 2 hand intro swing to get the KB moving, but the first rep- as well each subsequent rep- must be swung with only 1 hand, from bottom to top  
*continue advancing the number of reps in the sequence as long as hand-to-hand KB swings are unbroken OR until turksih gets ups (TGUs) cannot be completed OR until 20 minute time limit is reached  
*if a set is broken, rest as needed- then try the missed set again, repeat until it is done unbroken and the TGUs are completed- then continue on with the increased number of reps
*Turkish get ups are to be done steadily, but not rushed
*You can always start with either arm, but must complete all reps with one arm before continuing with the other arm
Post highest level reached and scaling to journals/chalkboard.