CFFB 121611

ASWOD

5x3 PC @ 135-135-155-165-170

Now that I think about it, this was probably intended to be 5 sets at a single working load...next time. Form-wise, I need to work on catching the bar with my rack. And probably lots of other stuff too.

DWOD

One Minute On...One Minute Off...for 10 minutes.
30 KB Swings - 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*CFFB KBS Standard = Russian Swing
*For every penalty counted, perform a 1000 meter row.

Scaled this to 45lb from 70lb. Failed rounds 3 and 4 with 27 and 20 reps respectively.

2000m penalty row: 9:58

Needless to say my erectors are trashed. Watching videos on russian swing vs. american swing taught me some theory on getting the explosive hip drive out of this exercise, although I think that can be accomplished with the american swing as well, despite what the kettlebell nut on youtube says.