WHITEBOARD – 11 January 2011
Workload:
Max set Handstand Presses or Max Strict Push-ups (On feet or knees)
Rest 5 Minutes then perform:
9 Minute AMRAP
3 Snatches (Squat) *65% of 1-rep max
6 CTB Kipping Pull-ups
9 Box Jumps (30/24”)
Notes: Yes, I am aware you did a lot of horizontal pressing yesterday… Just do the max set with proper form as long as you can. For the WOD, this is a great measurement WOD for the gym. Post loads and total reps.
Beyul Training 
Nifty! How do we make a 30″ box?
Load plates on top of the normal box.
Nifty. Now there’s a word you don’t normally associate with a WOD.
Modified this because I can do all the movements just not a lot in a short period of time.
3 rounds
1 handstand PU
15 sit ups
15 air squats
9 minute amrap
6 Chest to bar PU
9 30″ box jump
3 rounds 6 ctbpu
Snatch technique workout
14 hspu
wod 5 rounds + 3 107# snatch + 6 ctb + 3 bj
6 HSPU 11 regular PU
WOD 95# snatch 5 rounds + 3 snatch
15 HSPU
95# 6 rounds +3 +6 +2
8 HSPU 20 PUs
WOD: 5 Rounds complete (146.6lbs)
15 PU + 4 PU from knees
WOD: 3 + 3 + 6 + 6, 65#, subbed inverted rows (rings), feet flat on ground, knees bent
24″ box. on last round was able to rest on top, jump down to load legs and back up.
11 HSPU (Most definitely a PR)
All reps performed with full ROM, making sure the head touched the floor on each rep and lockout at the top.
WOD 4 rounds + 3 + 6 (107#)
20 pu
WOD 4 rounds + 3 (45#)
3 HSPU (PR)
WOD:
4 Rounds + 3 + 3 (95#)