WHITEBOARD – 28 December 2010
Workload:
100 Kettlebell Swings – 1.5/1 pood
Rest 5 Minutes then:
Work on a gymnastic skill from the Gymnastic WOD
Notes: Keep it nice and easy with the kettlebell swing. Think about attacking the zipper with the bell (don’t squat the kettlebell), and pop the hip (squeeze the glutes and abs) to finish the pull. Post the skill you worked on and any success you had with the movement.
Please read the announcement posted yesterday if not already read!
Beyul Training 
100 KB swings 1.5 pood = 5:33
worked on Muscle up
Light front squat jerk workout
100 KB Swings 1.5 poood
35.35.30
didn’t pass out
60 swings @ 1.5 pood
40 swings @ 1 pood
two failed Muscle up attempts and hanging upside-down to relieve my back from the swings.
100 KB swings @ 1.5 pood = 7 minutes flat
back roll to handstand work. a couple handstand walk attempts.
Put on the inversion boots and stretched with a 1 pood kettlebell. Popped my hip in a good way. Lower back cracked for the first time in months. Amazing.