WHITEBOARD – 17 March 2011

Mobility WOD- Do it sometime during the day prior to and after the workout

Workload:

Run 1 Mile

Rest 5-10 Minutes then:

2 Rounds of:

2-3-5
Handstand Push-up
Rope Pull-ups

Notes: The mile run is a measurement, so don’t sandbag it to be better at the WOD after. Remember for the rep scheme you do 2 reps of each movement, then 3 of each, then 5, and then rinse & repeat.

For the rope pull-ups, use the white rope hanging from the pull-up bars and 1 hand on each strand.

For a sub for the pull-ups, pick a vertical pulling movement (bar pull-up, towel pull-up, gravitron pull-up, band pull-up) that is challenging. You should only be sure you can do the 2 & 3 straight and the 5 should be iffy.

Big shout out to Paul Dedik for finishing up his first WOD of the Crossfit Games as well as Kevin Olds for entering the 500lb deadlift club!

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Comments
14 Responses to “WHITEBOARD – 17 March 2011”
  1. Freddy says:

    Is the 1 mile done on the treadmill, or is there some place where you guys have a marked course?

  2. Daniel Kramli says:

    yes, stop sign to stop sign from the back entrance to union square.

    much , much better.

  3. Daniel Kramli says:

    6:42 mile

    wod
    2:34

  4. grzm says:

    8:22 mile
    6:05 green blue band

  5. Dedik says:

    7:28 mile

    wod
    4:58 rx’d

    not bad for not repping handstand pushups since early January.

  6. kemm says:

    5:56 mile
    2:22 wod

  7. Brennan says:

    6:22 mile
    3:13 WOD
    2 Guinness

  8. Kevin Olds says:

    7:44 mile ( PR by 2 seconds )
    3:47 yellow/blue bands for HSPU

    grzm forgot to mention his mile is a full minute under his previous PR attained just 4 days ago.

  9. Robin Murray says:

    7:37 mile
    5:00 yellow/blue band HSPU

  10. Freddy says:

    8:12 mile, 6:12 WOD yellow/blue hspu for all sets but the first one (native).

  11. Rock says:

    5:45 mile
    2:13 wod
    Happy St. Pattys day everyone

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