WHITEBOARD – 29 August 2011
Workload:
Perform Clean & Jerk (2+1) on the minute for 10 minutes.
*Start the weight around 75% of max and add weight with every good lift. Lower the weight after 2 failures.
**If you are not proficient in the lifts, work on technique with just the bar or very light weight.Rest 5-10 minutes then:
4 Rounds of:
Max Rep Strict Bar Dips
250m Row
*Rest 60s
Notes: Record the load for the clean and jerks. You perform 2 cleans and 1 jerk. Once the 2nd clean is racked you perform the jerk, you do not perform a jerk after the first clean.
For the Dips and row, record the number of dips and the number of strokes for the row. The goal of the row is to perform it in the least amount of STROKES, not a lower time.
Beyul Training 
Just a thought. Anyone have any interest to move the workout to the NHHS track and change the up the WOD to use the track and few a few other things? I am not sure if anyone is in town or not.
Up on the beautiful Maine coast…
MWOD – yoga class
WOD – for time, move and stack 1/2 cord wood followed by move and spread 2yds gravel
Who needs a gym?
C&J: 135 to 160
skipped the rest, just stretched a lot.
Brian, would have been all over the track workout with ya, but just got back from Boston for the weekend. Next time.
135…185
21.12.12.12
175-200 by 5s
205 (f) on jerk
205 (f) on 2nd clean
205 (f) on jerk
200 (f) on jerk
dips – 22 – 16 – 11 – 10
row – :54 – :59 – :56 – :54