WHITEBOARD – 8 JUL 2011
WORKLOAD:
“Kramli”
400 m Sandbag Carry (1/2 Body Weight)
3 Rounds of:
- 1 – 100m Sled Push (3/4 Body Weight)
- 5 Power Cleans (3/4 Body Weight)
- 5 Rack to Overhead (3/4 Body Weight)
400 m Sandbag Carry (1/2 Body Weight)
*Post Time & Loads
NOTES: Second named WOD for the Whiteboard. This one is for the fearless leader. He provides the atmosphere for all of us to better ourselves, and think it damn well beats going to a globo gym.
This is a measurement workout, which means this lovely one will come back again. Look like a back breaker? Well, it is if you don’t control your mid-line on the carries/rack-to-overheads and pull improperly for the cleans.
The same bar should be used for the cleans and rack-to-overheads. Rack to overhead means you can put the bar on your back rack or front rack, and you need to get the bar to a full overhead lockout from there.
For a substitution for someone who is not comfortable with the barbel movements see below:
400 m Sandbag Carry (1/2 Body Weight)
3 Rounds of:
- 1 – 100m Sled Push (3/4 Body Weight)
- 5 Sandbag Ground to Overheads (1/2 Body Weight)
400 m Sandbag Carry (1/2 Body Weight)
Beyul Training 
good thing I’m still up and had 4 beers. should be a piece of cake on 5 hours sleep.
3 years ago and that’s a lot of gray hair
You must color your hair now
i must
26:15
105# bag
145# sled
400m 105# sandbag
3rds 135# sled, 115# bar
100m 100# sandbag
DNF
38:05
105# sandbag
155 sled
155 bar
28:12
105# sandbag
145# sled
That was an awesome wod to go into a week’s vacation too.
33:30
80 bag
90 sled
95 bar
Rain doesn’t make the sled go faster, lightning does.
David was the only one who did this as rx’d (in pouring rain).
31:20
105# sandbag
145 sled
155 bar
That was rough. I now have a new way to think of Dan.
That sled is demoralizing. I hate you Kramli.
24:50
80# bag
135# sled
120# bar
that’s my kind of workout