WHITEBOARD – 8 June 2011
Workload:
20m Max Load Prowler Push
*Once max load reached, take 80% of that load and perform 5 sets of 1 with 60s rest.
Notes: A valid prowler push is one in which the sled does not stop forward progress until the finish line. Basically, if you have to rest or the sled stops moving forward in the middle of 20m it does not count.
Use the high or low handles, see which one works well for you. Recommendation is to keep the butt and back relatively low and once you get the prowler to budge think about accelerating the whole time.
Today isn’t a metabolic conditioning day, think of it as a heavy day. Rest fully in-between sets.
To inspire:
Beyul Training 
I know you are all running scared but…where is the swim WOD?
Every single time I watch the Haka, I get goosebumps and immediately want to tackle something. Loving the rugby theme this week. For those of you interstested and want to chant along…
Taringa whakarongo!
Kia rite! Kia ite! Kia mau! Hī!
Kia whakawhenua au i ahau!
Hī aue, hī!
Ko Aotearoa e ngunguru nei!
Hī au, au, aue hā, hī!
Ko Kapa o Pango e ngunguru nei!
Hī au, au, aue hā, hī!
I āhahā!
Ka tū te Ihiihi
Ka tū te te Wanawana
Ki runga ki te rangi
E tū iho nei, tū iho nei, hī!
Ponga rā!
Kapa o Pango, aue hī!’
Ponga rā!
Kapa o Pango, aue hī, hā!
This is the one that gets me: http://www.youtube.com/watch?v=3GpTsPNwwms&feature=fvwrel
max weight prowler push: 315
Wod: complete
That was fun.
300#
Softball tonight will be a struggle.
300# max. 3½ @225#. good lord.
335# max
235 for 5
335# Max
235 for 5
315# max
225# x 5
300 max