WHITEBOARD – 29 August 2011


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.

5 Responses to “WHITEBOARD – 29 August 2011”
  1. Brian says:

    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.

  2. Dara says:

    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?

  3. Rock says:

    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.

  4. Man Dynamite says:


  5. Kevin Olds says:

    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

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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