1/11/13…….Friday

Skill-work

Kipping Pull-up Instruction

WOD:

6 Rounds:
30 KB Swings (53#/35#)
Rest One Minute.

NOTE: You have one minute to complete 30 KB swings. If you don’t complete the 30 reps in the round round, it counts as a penalty. Continue until you finish all six rounds. After completion, row 1000m for every penalty you receive. It’s possible to have zero penalties. Have fun.

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22 thoughts on “1/11/13…….Friday

      • Linda is a beast. Such an inspiration 💪😉. Wish I could of been there. Kipping, skill I want to continue building.

  1. Back Squats
    1×10 @135
    1×8 @145
    1×8@155
    1×8165

    Front Squats
    2×5 @135
    2×5 @145

    WOD: 29, 22, 22, 22, 20, 23 RX (6 penalties)
    6K Row – 27:50

    Burpee Pyramid
    1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

  2. 44# for 1st 2 rds/35# rds 3-5/44# rd 6 (since i was gonna fail, i figured i might as well go heavy)

    5k row penalty 26:23

  3. Round 1-3 RX
    Round 4-6 #18 KB
    5k penalty
    (1st round complete, 2-3 incomplete, 4-6 complete… But I was penalized for dropping weight)

    5k row 27:32

  4. #35 RX no penalty … thanks to having Jessie in front of me keeping the rhythm ….

    40 burpees cash out

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