WHITEBOARD – 5 April 2011
Workload:
2 Rep Front Squat Max
Rest 5-10 Minutes then:
6 Rounds of:
10 Single Arm Dumbbell Swings (1.5/1 pood)
10 GHD Sit-ups
Notes: Remember, if you can not perform the heavy reps with proper form drop the weight. A max set is the heaviest load you can do with good form. For the WOD switch arms every round, and for the sit-ups please do not perform them with full range if it is your first time performing them. Individuals that push too far on the sit-ups can get some issues we don’t want. Make the sit-ups challenging while never being out of control.
Beyul Training 
In looking for examples of the GH sit ups I find this.
Ya gotta lub the internets.
That’s uhhhhh….that’s something alright.
I dont know if it is appropriate for me to keep this up…
Beyultraining.com
Kramli, you look thinner now w/out your beard
Brennan’s line would have been funnier if I was paying attention.
Skipped squats due to front rack position hurting my hand. Did some shoulder flexibility instead.
5:33
max : 255 x 2
Wod 5:33
1.5 pood
skipped max squat
WOD: 7:55 as ℞’d
Actually, that wasn’t as rx’d: did the GHD sit-ups to horizontal, not full extension.
1 rep max 145 (20# pr)
2 rep at 135
WOD 6:39 as rx’d
Thanks Paul 🙂
Yo. yo. yo. please put everything away when you leave the room. bumper racks go back in the hallway. don’t leave lacrosse balls on the floor (safety issue), etc…
Front Squat:
225 x 2 (taking it easy today)
WOD: 5:31
I put the stands and weights back. If I missed something, I apologize.
I wasn’t going to move anything heavy today. The ghd was left in the room and bumper rack not put back. Not sure who was last in the room, but whoever is last needs to clean up..
sorry guys, Lynn and I were still in the room doing some wall balls, sit-ups, and jump ropes. We were the last to leave the room. I’m going to sound really stupid, what is the bumper rack?
I’ll make sure all is put away next time I’m the last to leave.
Sorry 😦
bumper rack and the ghd are things the guys should have put away.
The lax ball was my fault. Will be more careful next time.
Front Squat:
205 x 2 (PR)
WOD: 7:19 (lost time going back and forth between room and machine)