WHITEBOARD – 12 April 2011
Workload:
Push Press
- 3-3-3-3-3
Rest 5-10 Minutes then:
100 Kettlebell Swings (2 pood/1.5)
- *Kettlebells swings performed to just over chest.
- **Everytime the kettlebell is placed on the ground you must perform 10 burpees
Notes: Well, I think it is officially spring. I cut the lawn, used the grill and was able to get some vitamin D the natural way yesterday. This means more running is coming down the pipeline.
For the workout, work up to a max load in the push-press. Remember to drive through the heels and to keep the torso “tall” during the whole dip and drive (imagine your entire back stays in contact with a wall behind you).
For the swings, remember the 10 burpee penalty & the kettlebell only goes to above chest. Post time and rounds to complete.
Beyul Training 
The warmer weather also means swim WODs to start soon. Nothing makes my day like beating Dan at a swim WOD
3x 135 145 155 165 175
6:42 2pood — broken up as 45 30 25
3x 135 145 165 175 185 ( PR )
2 pood 35, 30, 15, 20 ( 30 burpees ) 11:23
muscle-up : check. Need another goal now.
3x 135 155 165 175 180 (I believe that is a PR)
KB Swings:
4:57 2 pood
2 sets: 70/30 10 burpees
Just in case anyone on here isn’t part of the Beyul Google Group:
Here is another 5k this Saturday (4/16) for anyone that is interested.
It’s $20 in advance or $25 the day of. All of the proceeds go to the
rescue. All participants get a free shirt, food, drink, etc. Dogs are
welcome to join in the run if you want as well.
It is for a great cause and a great way to show support for a furry
friends. Below is a link with all of the information about times,
registration, etc.
http://metro-vet.com/event_5k.php
135, 155, 165, 175, 175
5:07 on the KB swings (50/30/20)
shirt on for all movements
big ups to Brennan for scaling up to the 100 pounder
95, 105, 115, 125, 135 140×1 PR
4:45 1.5 pood 30 burpees
3×115, 135, 145, 155, 160
KB Swings:
4:28 1.5 Pood
3 Sets: 35/35/30 20 Burpees