WHITEBOARD – 31 July 2012
Workload:
Deadlift: 10 sets of 2 – 65% of 1 rep max w/SPEED
Then:
Complete 6 rounds:
1 minute – 15 KB Swings – 2 pood
1 minute – Row max distance*Alternate 1 minute bouts of KB Swings and max distance rowing.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 6 times for a total fo 12 minutes.
Notes: This workout is completely stolen from Crossfit Football. I liked the structure of it for some conditioning on a pull day. Post total meters rowed.
Deadlifts: 275
Wod: Done with 70# kb. row was 1 meter less than Bryan
Did a few 225 deadlifts
1729m
365 x 2 x 10
WOD KB unbroken 2pood / row 1642m
2pood for women too? OH or to chest?
55 and to chest
Beyultraining.com
120x2x10
WOD 1453m, 55# KB