WHITEBOARD – 27 January 2011
Workload:
Push-Press
- 3-3-3-1-1-1
Rest 5-10 Minutes then:
3 Rounds of:
- 30 Wallballs
- 10 Deadhang Pull-ups
Notes: Work up to a max for the day in the push-press. Remember the dip of the push-press is identical to the push-jerk. Bar is on the body and the torso stays tall during the dip: Example of a good dip:
For the short metcon remember it is DEADHANG pull-ups (palms facing away from you). Scale the assistance to a point where you could comfortable do at least 5-7 straight.
For inspiration:
Beyul Training 
Can we add getting from the parking lot to the gym entrance to the wod today?
I just got done 2 hours of shoveling. Add some pull-ups and you have my workout for the day.
135×3
155×3
185×3
195×1
205×1
215×1
225×1
wod 7:06
135×3
155×3
165×3
175×1
185×1 (F)
180×1 (F)
The injury was the definite cause behind those fails. My left arm was almost locked, but my right shoulder became weak and couldn’t stabilize the weight. It is getting much better though, as I can actually do overhead movements again.
WOD: 9:34
SUB: kipping, blue band pullups…again because of the neck/shoulder
strike that. My time was 8:34…forgot we started a minute in.
3x 115 135 145
1x 155 165 175 185
5:48
push press
3 × 95
3 × 115
2 × 120
1 × 125 fail
3 × 95
3 × 95
WOD 7:57
then 1 × 115# push press
Push Press
185×3
205×3
225×3
245×1
250×1
255×1
30 deadhang pull up
90 20# Wall ball
95×3
115×3
135×3
155×1
175×1
185×1
190 (f×2)
WOD: 7:35