Thursday, June 7, 2012

Monday, Pull-ups, KB Swings

I held off posting, expecting to have visitors do the WOD on Tuesday.  They weren't able to make it.  S'okay, Raymond, as long as the bridge works!

Warmup (10’)
Burgener WU
Strength (10’)
ME Shoulder Press [ wmv]
Skill (10’)
  • Kipping Pullup
4 rounds
  • 8 Pull-up
  • 20 Kettlebell Swing [wmv][mov]
Time limit:  15 minutes
Stretching (5’)
Mobility Homework (10’)- 
Test/retest: overhead press 
  1. wind up: grab upright over and behind.  Other hand hold elbow in, drop body down.
  2. add band distraction.
  3. add floss band.
  4. band and floss.


  1. CW: 11:40. 35# KB. This, the presses and the mobility work gave my shoulders what for!

  2. 8:00, 26 lb. KB, ring pullups. Also did the dot drill in 1:56. Hard!


How'dja do? Waddya think?