WHITEBOARD – 16 December 2011
Workload:
5 Rope Climbs
Then:
5 Rounds of:
5 Kettlebell Swings (Above Chest)
5 Kettlebell Swings (Above Head)
5 Kettlebell 1 Arm Power Cleans (Right)
5 Kettlebell 1 Arm Power Cleans (Left)*At the completion of each round perform 8 Ring Push-ups
Notes: Section 1 and 2 are to be performed with no rest in-between. If you can’t perform a flawless regular push-up then don’t do ring push-ups. Go with standard push-ups or knee push-ups. Set the rings to be 2 inches from the floor and place your feet on a 25lb bumper.
Since some were discussing ring movements yesterday, take a look at this:
Beyul Training 
Poodage?
1.5/1
Beyultraining.com
I think David Spade is doing the announcing in the clip.
Wow! Yibing is amazing!
Carl Paoli, who is now a trainer at KStarr’s box, does a great video series on the progression of hitting an Iron Cross. Link to the first progression below.
http://gymnasticswod.com/content/iron-cross-progression-pt1
rope – check
WOD: 9:39
Rope: done with legs
WOD: 8:25
Subed 14 bar muscle ups rather than rope.
Wod. Completed, untimed.
My body will enjoy a rest tomorrow.
it’s amazing how 100 proof whiskey will loosen muscle tension…who knew.
Rope: 7:15
WOD: 12:47