WHITEBOARD – 10 January 2011
Workload:
Max Weighted Dead hang Pull-up (Palms facing away) – If you do not have a dead hang please perform: 4 sets of 10 Inverted Rows on Rings
Rest 5 Minutes then perform:
On the Minute for 10 Minutes perform:
- 1 Power Clean (80% 1 Rep Max of Full Clean)
- 3 Burpees
- 5 Push-ups
*If you fail to finish before the minute is up stop your round and start fresh.
**For every round not completed please hold a L-sit for 20s (Sub for a plank if L-sit is not within reach at the moment).
Notes: For the weighted pull-up please perform with the palms facing away. We are building this movement pattern, not a chin-up (palms facing you).
For the workout, perform the movements in a deliberate fashion and if you can finish within the minute rather easily try to complete you work load as a sprint set.
Have fun.
Beyul Training 
AM Supplemental Deadlift Program:
1 set: 385×3 + 10 box jumps 24 inch box
1 set: 343×5 + 10 box jumps 24 inch box
Light weight!
ALMOST 1 dead-hang pull-up (unweighted)
2 × 10 inverted rows angled feet on ground, 2 × 10 knees bent
WOD 115#
3 × full burpee, full push-up
3 × full burpee, push-up from knees
2 × sit-out (couldn’t get clean up, just felt beat)
2 × no clean burpee, push-ups from knees
penalty: 4 x 20s plank
personal penalty challenge for sitting out 2 reps
5 × 105# clean
3 × 115# clean
First day doing full burpees, which is good. definitely room for improvement on the cardio
80# dead-hang Pull-up ( PR )
176# WOD – no penalties
44# Dead-hang Pull up (PR)
187# WOD – no penalties
Averaged 14-16 seconds per round. Chest touched on all burpees and pushups.
I liked that one.
95# pull up
150# WOD
Inverted pu 4×10
WOD 85# no penalties
Last 3 rounds mod push up for full range of motion.
Needed to modify trying to lock in racking the clean
4 rounds
3 bw deadhang pull up/15 situp/15 air squat
10 on the minute 205# power clean
Then
On the minute
3 bupees
5 pushups
3×5 dead hang pull up
115# power clean
No penalties
All rounds finished <30s
4×10 Inverted Ring Rows
115# Power Clean – No Penalties
All rounds finished about 30s