WHITEBOARD – 4 February 2011
Workload:
Max Weighted Deadhang Chin-up
*Or if you do not have a dead hang pull-up perform 3 sets of max inverted rows with 2 minutes rest in-betweenRest 5-10 Minutes then perform:
Pseudo-NATE
12 Minute AMRAP:2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (100lb/1.5 pood)
Notes: Today’s workout is NATE but with a smaller duration (12 minutes instead of 20) and I want you to go heavier on the kettlebell. If you can handle 2 pood normally kick it up to 100lb. If you can handle 1 pood normally kick it up to a 40, 45, 50, or 53. Swings are only to above chest as we have been doing lately. Â Have fun.
To Inspire:
Beyul Training 
Depending on how the day turns out, you may want to rename this WOD BABY KRAMLI! I can’t wait to try the 100kb…awesome!
Looks like a good day to jump back in 🙂
100# chinup
8rds +2 +2
2pood
2 × 1 bodyweight chin-up (w00t!)
9 – 8 – 6 inverted row, feet on ground
WOD 6 rds + 2
* muscle-up mod: 2 × jump up to muscle-up final position and hold
* handstand pushup mod: 15 second handstand hold with green band
* 2 pood
110# chin-up
8 rounds + 2 + 2 w/ big red.
5 round w/ Big Red
Jumping muscle up, 1 abmat for HSPU
3×3 Chin
1 pint poured on the ground for all my homies that couldnt be with me today
95# chin-up
6 rounds minus 7 swings
1.5 pood, subbed handstand hold for pushups after 4th round, subbed MUs
Inverted pu 15 11 9
WOD 6 rounds 2 15 sec hs hold 2
* mod mu – jump to final position and hold l sit then lower down to a dip
* mod hspu with 15 sec hand stand hold
* 2 pood
2 × 1 body weight chin-ups
15 – 11 – 7 inverted row, feet on ground
WOD:
7 Rounds
* Modified Muscle-up
* Band Assisted Handstand Push-ups
* 2 Pood