WHITEBOARD – 2 December 2010
Prescribed Work:
3 Sets of Max Handstand Push-ups, Push-ups or Standing Press w/50% 1 rep max weight (2-3 Minutes rest in-between sets)
Rest 5 Minutes then perform:
5 Rounds:
3 Chin-ups (loaded w/ 25% body weight)
6 Weighted Ring Dips (loaded w/ 25% body weight)
9 Inverted Rows
Workout Notes
For the strength portion please pick the hardest movement (out of the three) that you can complete at least 10 reps in the first set.
For the timed portion of the workout please pick a weight that is challenging. If 25% of you bodyweight is light bump it up to around 60% of your 1 rep max chin-up. Also, if you do not have a strong weighted dip please DO NOT do the ring dips weighted. This is an advanced movement. Either sub out for strict ring dips or weighted bar dips.
SIDEBAR
Some new equipment is coming our way, and it will be utilized shortly! Who is excited for some heavy, awkward lifting?
Also, keep submitting the movements that frustrate you! We will have a poll shortly to determine the first candidate to enter the workshop.
Beyul Training 
Please be atlas stones, please be atlas stones, please be atlas stones…
I wish, we don’t really have the storage space for different stones.
I think we could leave stones out back and they would be safe.
Standing Press 20 + 14 + 10 = 44
WOD:
8:05
Thanks to everyone in the Lunch Club for all you have done to ridicule, jeer, and belittle me. Kidding! I have appreciated all the encouragement, training, and friendship all of you have provided. I will truly miss the group dynamic. Please remember to include me and any of the Team Competitions (Team Mad Dash Kicks Ass). Please take care and I will hopefully bump into you all on occasion.
HSPU 16 + 9 + 9 = 34
WOD 17:32 3 rounds of 50# 2 rounds of 40#
HSPU 13+11+10 = 34
WOD 13:49 50# DB rx’d
standing max press 55# 20 – 10 – 8
WOD 19min, gray strap, boxed ring dips, leaning inverted rows
Standing Press: 75# 17+20+19 = 56
WOD: Cant remember offhand the time. I started with weighted pulls @ 25#. That lasted two rounds and eventually degraded into body weight kipping chinups. No weight at all on ring dips. Those degraded in the final round to a two part movement: jump and focus on negative then jump into a hold. Inverts were fine.
My triceps and shoulders apparently are still shredded from the ring dips earlier in the week.
HSPU 12 6 4
WOD @ 12% body weight 13:20
A little behind…
Pushups – 30, 24, 21
WOD: 13:05