WHITEBOARD – 21 December 2010
Workload:
7 Rounds for time:
1 Rope Climb
3 Handstand Push-ups
5 Front Squats (185/135) *Cleaned from floor
Rest 5 Minutes then perform:
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Meta
Beyul Training 
no
hmmm I’ll have to see today if i can. May be easier than a normal pistol
5 Rounds, 5 GTOH, 5OHS
1st round 185#, worst idea I’ve had in years
4 rounds 135# much more fun
15:33
50KTE = 5:33
400# Hook Grip in honor of Misha….see below
http://www.youtube.com/user/koklyaevmisha#p/u/8/DhwsCCtsaDk
11:00
no legs on the rope climb
135# squat
23:11
all rope climbs no legs
front squat : 185×2 165×2 155×2 135×1
14:15 rx’d
12:02
155# Front Squats (couldn’t clean the 185# in warmups so i bumped the weight down. if i were squatting from rack it would have been 185#)
1st and last rope climbs performed with no feet.
Performed multiple rolling pistols on each leg.
23:28
95#, planked scaled rope climbs, gymnastics pushups from knees
“deliberate” is the word for the day.
Anyone else’s collar bones tender this evening?
12:11
Modified Rope Climb
HSPUs (Blue Band)
95# (Back was killing me so I took it a little easy on this)