WHITEBOARD – 17 May 2011

Posted by beyultraining on May 16, 2011 · 7 Comments 

Workload:

For time:

400m Run
24 Walking Lunges w/ plate held on chest (45/25lbs)
24 Box Jumps (24/20”)

400m Run
16 Walking Lunges w/ plate held on chest (45/25lbs)
16 Box Jumps (24/20”)

400m Run
8 Walking Lunges w/ plate held on chest (45/25lbs)
8 Box Jumps (24/20”)

Notes: For the lunges, perform them with a bumper plate held on your chest.  Men 45, women 25.  If you have a history of knee pain, or poor glute activation perform reverse lunges and make sure your knee stays on top or behind your shoelaces.

Watch out for that first box jump, may seem a little higher than you expected.

Filed under Workouts of the Day

Comments
7 Responses to “WHITEBOARD – 17 May 2011”
  1. kemm's avatar kemm says:
    May 17, 2011 at 1:42 PM

    10:10

    Reply
  2. Dedik's avatar Dedik says:
    May 17, 2011 at 2:24 PM

    12:16 as Rx’d

    Short Brick:
    15 minute bike
    400 m run

    Reply
  3. Dedik's avatar Dedik says:
    May 17, 2011 at 5:58 PM

    Anyone else’s glutes still feel cramped??? Anyone, anyone?

    Ouch.

    Reply
  4. David's avatar David says:
    May 17, 2011 at 6:35 PM

    15:14 rxd

    Reply
  5. The Champ's avatar The Champ says:
    May 17, 2011 at 9:05 PM

    10:18

    Reply
  6. Brian's avatar Brian says:
    May 17, 2011 at 9:37 PM

    WOD untimed. Did step ups with 45#. I enjoyed the extra motivation of “injured” Alex flying by me on the run.

    Reply
  7. Rock's avatar Rock says:
    May 21, 2011 at 4:08 PM

    9:35 rx
    That kicked my ass. Been traveling for a week with zero physical activity.

    Reply

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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...