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WHITEBOARD – 23 August 2011
Workload: 5 Rounds of: 4 Sets of 30s on 30s off followed by 120s of rest: Double-Unders Knees-to-Elbows Kettlebell Swing (Full Extension) 1.5/1 pood Row Notes: It looks more complicated than it is. You will cycle through the four movements in an interval scheme. You perform 30s of double-unders, 30s rest, 30s Knees-to-elbows, 30s rest, 30s Kettlebell … Continue reading
WHITEBOARD – 22 August 2011
Workload: Tight Hips Mobility WOD Then: On the minute for 15 minutes perform 1 Power Clean & Jerk. *Start the weight at 70% your 1 rep max Clean & Jerk **Add 5 pounds ever succesful lift, and go back down 5 pounds after 2 consecutive fails Rest 5 minutes then perform: 24 Back Squats (70%, … Continue reading
WHITEBOARD – 19 August 2011
WORKLOAD: 12 Minutes: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (100/70lbs) Notes: Have fun kids. If you are looking for a sub perform 4 Strict Pull-ups, 8 Straight bar or ring dips, and 16 Kettlebell Swings per round.
