WHITEBOARD – 26 January 2011
Workload:
Then:
100 Kettlebell Swings (1.5/1 pood)
Rest 3 Minutes exactly then:
Tabata Calorie Row (20s on 10s off for 8 rounds – 4 Minutes)
Then:
Nap
Notes: Hit the Mobility WOD (it has two videos) to prep ourselves for overhead work. For the kettlebells, I want you to keep the kettlebell from traveling overhead. Remember this is the swing were we emphasize the violent hip and knee extension and clench the abs at the top. Example video. As soon as you lose the firm finish drop the kettlebell and rest a little. We don’t want you overextending (back arched!).
To motivate everyone, here is a video of the Karate Kid hitting a Snatch!
Beyul Training 
Somebody get him a bodybag…yeah!!!!
Are we going to be counting calories, Dana?
Yes sir
Sent from my iPhone
Wont be able to make this one as I am working from home. They just closed our office so I’m glad I didn’t make it the whole way in. The crane kick will have to wait…
3:12 (50/50)
71 calories on damper 10
3:30 1.5pood
79 calories on the 10 setting…
nap yet to be determined
MWOD
1.5pood, 4:40t
tabata 50 Cal, 5 setting
1.5 Pood 60/40 = 2:43
66 Calories on Damper setting 10
3×3 Strict Pull-up
1.5 pod 3:54
61 cal row
Play in the snow…next 🙂
MWOD
3:04 KB swings, 3:04, 50-25-25
Tabata run
Chris – good to see you tonite. Come Saturday AM, around 8:30ish. There’s always a group doing some thing or another
MWOD
5:20 swings 1.5pood 30-20-10-15-15-10
53 calories row
5:23 1.5 Pood 30-20-20-15-15
75 calories