WHITEBOARD – 15 MAY 2012
Workload:
5 Rounds of:
250m Row
15 Kettlebell Swings (Chest – 100/70lbs)Then:
5 Rounds of:
1 Rope Climb
8 Evil Wheels – Example video is done on toes (this is hard) almost everyone will do them on your knees.
Notes: Part 2 is meant to be completed right after part A. If you can’t keep a strong position in the Kettlebell swing lower the weight. It is more important that you can stay tight in the hips and glutes during the bottom of the catch and generate the upward motion by snapping the hips and activating the abs to stop the movement. See an example video from me. Notice that the finish position is relatively vertical and the knees, hip, thoracic spin, and head are all stacked.
Beyul Training 
Done. Rope climbs w/feet. Last two days reminded me of the fact that my muscle endurance may not be the best right now, and I need to get stronger in gymnastic movements.
completed WOD
4 out 5 with feet
Done, with modifications due to Dan’s class hogging the rowers
Sub 200m run for row. 60# KB swings (PR)
Sub 1 arm pull ups on gravitron for rope pull
Sub flopping on my belly and crawling back up to kneeling for evil wheels