Wednesday, 01/05/11


Three rounds for time of
Run 400 meters (gym loop)
21 Kettlebell Swings (53/35)
12 Pull-ups

Post time to comments.

Compare to 9/1/10, 4/20/10, 3/2/10, or 1/22/10

Here is a link to a video on the kettlebell swing [wmv] [mov]
Here is a video on butterfly pull-ups for those of you interested.


Adam said...

11:32 with 35 lb KB.

2 seconds faster than last time, except this time I did all the pullups without the bands, so I guess that's some improvement.

Next time I'll go as RX'ed.

JWM said...

8:16 as Rx'd (PR)

That was a lung smoker and the stairs felt extra hard after the squat work so far this week. I am still in awe of NM knocking this out in 7:15 last year!

Mac said...

Had to modify a little due to location:
50x DUs, 21x KB swings, 12x PUs.

A woefully inadequate 11:24 (which I'm going to partially attribute to 5900 feet of elevation, and partially to THS).

Matt said...


I had a workout partner to push me this morning. I did chest to bar pull-ups and used the 62lbs Kettlebell so he could use the 53lb'r. The run smoked me.


jswobe said...


BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD

jswobe said...


BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD

Stroh's Lite said...

11:21 as rx'd

In an unusual twist, the gym loop felt great, the Kb swings were tyring as usual but the pullups were miserable. It's nice to have your goats switch up on you.

Also doing any WOD with Nick B is a demoralizing reminder of one's own lack of strength... thanks for the push

Nick B said...

gym loops kill me but tried to go unbroken on KB and pull ups. broke up the last set of pull ups to 8 and and 4

good push

Kings said...


Not my finest time. This was 51 seconds slower than last Sep. The stairs were sucking the life out of me today. I will chalk this up to a little THS and a lot of food over break.

sdc said...

10:38 as Rx'd

SG said...

9:39 with 35 lb KB

Good to be back with the team!

Joe said...

10:25 as rx. Looking forward to getting back in shape, I feel like a slug!!

The O.G. did this in close to 12 min. with a 20# bd

Dan said...

16:35 as Rx'd.
That time is not a typo.

Tex said...

8:00 as rx'd on Thursday.

Wednesday was company dodgeball and then 40 burpees and 4x stairway to heaven. 7:55
then, 1.5 hours of ice climbing in the afternoon.