WHITEBOARD – 22 July 2011
WORKLOAD:
Back Squat
6 sets of 2 (85% of Max hit on 27 JUNE 2011)
*Make sure your rest is adequate between sets, the squats are for strength not for time.
Rest 5 minutes then:
9 Minutes AMRAP:
3 Thrusters 115/85lb
6 Box Jumps (40” or 80% of 1 rep max – pick whichever is smaller)
3 Deadhang Chin-ups
6 Chest-to-bar pull-ups
NOTES: Have fun…
Beyul Training 
215# squats
5 +3 +6
36 inch box
275# squats
5 rounds + 3 thrusters
200# squats
2rds* + 3 + 6 + 3, 95# thrusters, 31″ box (* only did 3 pull-ups in second round, and none of them were true chest-to-bar)
300# x 2 x 6
4rds + 3 + 6 + 3
200# squats
4 rounds +1 thruster 32 box
This WOD may land us in trouble with Dan’s neighbors and if not get a few of us killed… so maybe the neighbors will like it. But how much fun would it be to fire a pistol after landing a box jump.
About as good an idea as trying a hand stand on a kettlebell.
I think this is a step closer to full on stupid.
Press
135×5
145×5
155×5
Push press
185×3
205×3
225×3
Double overhand hook grip deadlift
365×1
385×1
405×1
415×1
435×1
what setup did everyone use for the 40″ BJ’s?
tall box +….?
Most went 80% of their 1 rep max. You have to hit a 48 max to use 40.
The 45s are around 3 inches, 35s 2 1/2, and 25s around 2.
Beyultraining.com
265#
5 rds. + 3 + 5
36.6″ box