WHITEBOARD – 17 December 2010
Workload:
Floor Press – 3 sets of Max Reps (120s rest in-between & 50% bench max)
Rest 5 Minutes then perform:
12 Minute AMRAP:
1 Legless Rope Climb
2 Handstand Push-ups
4 Each Leg – Goblet Pistol Squats (Pistol w/ kettlebell held on chest)
Notes: Floor Press is a bench press but performed with the back on the floor. See video below on how not to press:
Beyul Training 
125 floor press: 44, 27, 22
4 rounds + 1 rope 2 hspu
(short pistols w/1 pood because I suck at them)
75# 20? – 9 – 4
WOD 4 rounds 1/2 rope climb
Scaled rope climb from floor
4 Gymnastic pushups on knees
1 pood, 20″ box
120# 41 16 16
5 rounds + 1 + 2
Clock restarted, so I’m not sure how long I did it for. Somewhere between 12 and 14 minutes.
120# 38, 19, 12
totals :
Rope Climb no Feet – 2 +3(f) –Whiteboard Goal Met
HSPU – 5 + 1(f)
Pistols – 16
Big shout out to Kevin for doing rope climb, no feet. I’ll still kick your butt swimming this summer tho.
I’m enlisting Kemm as a coach. Watch your back, Dara 🙂
I think we all need to enlist Kemmerer as our coach.
I’ll be more aerodynamic, or the aquatic equivalent, this summer. Bring it.
I already started the tadpool swim lessons at the Y, you all are going down!
Aquadynamic?
I actually didn’t know that was a real word until just now.
It’s not 🙂 Congrats on the rope climb goal-mettedness!
Floor Press:
115# 26 – 21 – 14?
WOD:
5 rounds +1 RC (All rope climbs with no feet, so that is a whiteboard goal crossed out. Also, controlled the descent so no more ankle injuries…)
I quote Dan:
(short pistols w/1 pood because I suck at them)
Worked my way back a litte:
Clean Pulls: 4×2 – Worked up to 355
Bench Press – 1 Rep max of 265
100x22x19x10
WOD:
6 Rounds + 1 Rope Climb + 2 HSPUs
Modified Rope Climb
HSPUs (Blue Band)
GP Squats (1 Pood\20″ Box)