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Lifting Ourselves and One Another

Thursday, October 15, 2020

3 rounds for reps of:

1:00 Kettlebell (KB) Swings – 1.5/1.0 pood
1:00 Candlesticks
1:00 KB Zercher Squats
1:00 Burpees
1:00 KB Box Step Overs – single KB
1:00 REST

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard

Comments: 5

KBs: 28/28/31
Candlesticks: 12? Tried the pistol scale up with limited success
Squats: no idea, just tried to find a way to hold the KB that didn’t squish the girls. My back also didn’t like these.
Burpees: 12. These were the “rest”
Steps: 10? Alternating suitcase carry.

Extra points to Jeremy for getting back up so quickly after his tumble.

Thanks Ragnar


One of these days I will learn to stay the hell home when I see kettlebells in a workout…today was not that day. True to form my back seized up almost right from 3-2-1-Go and I wound up putting in less than half the work.
Swings – 25/25/1
Candlesticks – 10/8/X
Zerchers – 18/X/X
Burpees – 13/13/X
Box Stepovers – 6/8/X

Sorry Derek, you said everyone would finish this workout and I proved you wrong…my bad. Think I’ll give up for a few days now.


Love the kettlebell. Used 1.5 pood.
Used 1.25 pood for warm up. Holy cow! Worth it.

I decided I wanted to crank out the swings and then make sure I did a min 10 reps for squats and step overs. I used the candles and burpees to catch my breath.

Swings – 36/33/35 closed eyes. Went to dark place
Candlesticks – 12/8/7 sooo sloppy but great
Zerchers – 15/11/10. Wicked. Got stuck twice. Ha ha.
Burpees – 20/15/14. Grinder. Paced carefully.
Box Stepovers – 11/10/9. I hate these so I learn to love them to get better. Kept the KB low for better balance but hard on the arms. Needed to really concentrate on being assertive.

Leg still injured but handled the step overs well. Yay!!
More KB Zerchers please. Very challenging to position the KB reliably and make sure weight is over heals. Got stuck in 90 degree squat at the start of set.

Such an asymmetrical WOD. Lifted my attitude for the day. Thanks. Legs are on fire. Super challenging.


That was way worse than I was expecting. Just so much hard work in such simple movements. Wow. Numbers – meh. Who could count with all that sweat dripping off my face. Someone tried to slow me down and put a box in my way, oh wait that was me.

Dave Y – crushing those KB swings. Great job.
Thanks Ragnar.


Whew that got spicy,
KB – 27/27/28
Candlesticks from the floor with KB to cling to – 15/15/10
Z squats – really awkward – 15/13/12
Burpees – 12/12/10
Box over – 15/12 /10 –
mostly just tired going into 3rd round, kind of Grinding through this one,
thanks for the encouragement and the warmup Shannon,


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