WOD – 12/23/20

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Have you done KB Swings with more than 1/2 your bodyweight????

5 Rounds for reps:

Push-Press, 1 Minute

Toes to Bar, 1 Minute

Rest 1 Minute

*Score = Total reps for all 5 rounds

**Tip: Keep a running total for each round

“Cash Out”

2,000m Row


Beyond The Whiteboard - Track Your Progress

4 thoughts on “WOD – 12/23/20”

  2. We don’t have a KB that heavy. :-)

    Sammy, low bar, wide stance back squats (feet pointed forward) with a 12 inch box are exquisitely painful. It feels like your legs are being torn out of your hips, but really helps with “knees out” coming up. I may have fixed my squat.

    Westside has 11 people who squat over 1000.

  3. Paul, you will have to show me next time you hit Lexington. Will you be in tonight? I want to go in, but I hurt all over and I’m not sure what I could do. I’ll probably still make an appearance though, since I won’t be able to tomorrow or the day after.

  4. Sammy, did ‘em tonight. Brutal. Freeman made me stop and put a 45 on the box, afraid that I was going to tear my legs off. I’ll be in at 6 a.m. tomorrow for more Freeman work. Its been a year, and I still can’t do a squat :-(

    Ling, if you subscribe to the Crossfit Journal (you’ll refer to it as CFJ) check out Chastity Tries the Clean, Part 1. Budding is telling her what I was trying to tell you: Stick the bottom of the squat, don’t be soft and lazy b/c when the weight gets heavy you’re screwed. :-)

    They also go over the Burgener warm-up for the Clean.