WHITEBOARD – 11 December 2012


Deadlift: work up to a heavy single


5 Rounds of:10 Kettlebell Swings (100/70lbs – Chest)
8 Deadhang Pull-ups (Weighted if appropriate)
10 Step-ups (70/55 KB held at chest)

Notes: Make the deadlift relative easy.  You want position and speed in the pulls.  Have fun, enjoy those swings & remember to brace the hip on the decent and use the glutes and abs to finish the swing and lock the hip in an appropriate position.  No soft backs and pregnant bellies.


5 Responses to “WHITEBOARD – 11 December 2012”
  1. Brian says:

    I’d hate to see the blooper video of this one.

    Babes are at the end. Could have made a full video out of that surfing.

  2. Dara says:

    15 min row, 3155m at 2:23.1/500m pace to start the party
    175# deadlift
    WOD complete with 60# KB swings (PR), 1 round blue band, 4 rounds green band pull ups, 50# KB step ups
    1 torn callus
    And I think I see the beginnings of quads like Kstar

    • “Quads like Kramli” is the saying around here.

      Clean: 225×2, 255×2, 275×2, 295×2, 315×1 – 1 rep of the 2 295 was ugly and so was 315 so I decided not to push.

      5 Rounds of:
      5 (each side) KB presses (70lbs)
      10 Russian Curls (40lbs)

  3. Brian says:

    425# without much difficulty
    WOD completed: 55# on the step ups. Unweighted PUs, 100# KB

  4. LT says:

    HBBS: 340×3
    Snatch drop: 160×3
    Hook grip DL: 400×3

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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