WHITEBOARD – 13 June 2011
WORKLOAD:
Overhead Squat
*Work up to 2 rep max, and then complete 3 sets of 4 at 75% of the max load w/ 1 sec pause at bottom.
Then:
2 Sets of 8 Rounds of:
- 20m Shuttle Run (10m out 10m back)
- 30s rest in-between runs & 4 minutes rest in-between sets
Notes: Remember, every good athlete should be looking for that bodyweight overhead squat. You all should know by now what is holding back your positioning. Work mobility before the overheads to help your positioning out!
For fun, post up a movie that you are looking forward to seeing or one you recently saw that should be shared with others (Seeing an old one for the first time counts too).
Here is mine:
Beyul Training 
I have not seen many non-animated films in a while, but this was by far the best movie I can remember seeing recently. The acting was incredible.
http://www.youtube.com/watch?v=71l-kIhJ5j8
King’s Speech.
Though this weekend was Hot Tub Time Machine, which made me laugh out loud.
King’s speech was excellent in every regard. You will thoroughly enjoy it.
–Freddy
Really excited to see this one. JJ Abrams and Speilberg together means it has to be good.
http://www.youtube.com/watch?v=Vtn5dm9uYi8
The McBain full movie of course
http://www.funnyordie.com/videos/216daf534a/mcbain-the-full-movie
http://FunnyOrDie.com/m/581w
145#
“every good athlete should be looking for that bodyweight overhead squat”
210×2 (3 lbs over bw, 15 lb PR)
157x4x3
Sprints: Complete
Very nice Paul!
Stuck to PVC on this today. I think it helped me. I have shoulder and back flexibility to work on. What are good stretches for this?
Sprint WOD completed
Dana, can you shoot me an email? chris.d.rock@gmail.com
Couldn’t find yours.
Thanks.
Bridesmaids.
Sent and I second Bridesmaids
Beyultraining.com
Mr. Popper’s Penguins. Can’t wait.
105# 2RM, 85# on reps
✓ WOD