WHITEBOARD – 30 August 2011


4 Rounds of:
20 Kettlebell Swings (Overhead) 2 pood/1.5
20 Double-Unders

Rest 5-10 Minutes then:

3 Rounds of max rep kipping pull-ups
*Rest 1 minute in-between each round

Notes: Kettlebell swings are to be performed to full extension.  If you have mobility issues (bad thoracic extension, shoulder extension, or hip extension), that contribute to poor positioning in the swings be smart and work your issues before and after the workout.  If you have anything that causes low back compression perform the swings to chest level. 

For the kipping pull-ups perform to near failure.  Don’t tear your hands if you can help it.  A bad tear can put you out of commision.

7 Responses to “WHITEBOARD – 30 August 2011”
  1. Dedik says:


    5 rounds:

    15OHS 95#
    12 hand release burpees


  2. Brian says:

    Cj – 115,120,125,130,135,140,145,150,155,175

    Dips w/row – 23,12,7,9

  3. Rock says:

    7:14 rx
    subbed hamstring and shoulder mobility for the pull-ups

    liking the new dumbbell rack.

  4. Dara says:

    Run to Harrington Road and back plus one old lady asking for directions, 25:31
    same route minus old lady asking for directions, 10/30/10, 24:18
    I’ll take it

  5. 6:44

    20.10.10 (because Kemm wasn’t here, and therefore I didn’t care)

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  • John Donne – Meditation 17

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