WHITEBOARD – 28 December 2010


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!

4 Responses to “WHITEBOARD – 28 December 2010”
  1. LT says:

    100 KB swings 1.5 pood = 5:33
    worked on Muscle up
    Light front squat jerk workout

  2. 100 KB Swings 1.5 poood
    didn’t pass out

  3. Kevin Olds says:

    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.

  4. Dedik says:

    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.

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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