WHITEBOARD – 27 April 2011



  • Work-up to 1 rep max.  Once max is hit, perform 2 sets of 2 at 85% max.


6 Minute AMRAP:

  • 3 L Pull-ups
  • 6 Handstand Push-ups
  • 9 Jumping Squats to Box (20/14)

Notes: If you have a hard time getting the bar into a nice rack position for the push-press work this Mobility WOD.

Take a look at the front page photo, as this is a good demonstration of a good rack position. The bar is resting on the delts, in the palm of the hand or flesh of finders, and the shoulders are not pushed forward.

For the workout, try the L Pull-ups out if you can.  If you don’t have them sub out to a tucked pull-up (Knees into chest).  People have a tendency to shorten the movement once the L gets incorporated.  The biggest key is to stay tight through the whole movement.

10 Responses to “WHITEBOARD – 27 April 2011”
  1. grzm (Michael) says:

    135# (failed at both 145# and 140#, my PR), 2 × 2 × 115#
    WOD: 2rds + 3 + 2, 20″ box, green + blue band for HSPU

  2. kemm says:


    2 rds. + 3 + 2
    #20 weight vest

  3. 200#

    4 rounds +3+6+8…took me a round to figure out the squat box jump.

  4. Dedik says:

    207# (PR)

    3 rounds + 3 + 1

    Box Squats were little odd at first.

  5. Robin says:

    was short on time. did 5 rounds of the wod (untimed). blue bands for HSPU.
    4 rounds of 25 double unders and 25 situps
    Had to haul the rest of the sand bags to the sandbox. 25 50# bags…now we have happy kids 🙂

  6. Rock says:

    5 rds. + 3 + 5
    This might be a stupid question, but we were supposed to squat, then jump on the box, right?

    Anyone interested in playing some golf this weekend? Even if we haven’t met….I’d just love to get out on the links to enjoy what should be a nice weekend. Let me know: chris.d.rock@gmail.com

  7. David says:

    150 PP PR by 15 lbs
    4 rounds

  8. Shawn says:



    3 Rds + 3 KTC Pull-ups
    Assisted HSPUs

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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