WHITEBOARD – 11 October 2011

Posted by beyultraining on October 10, 2011 · 7 Comments 

Workload:

40m Sprint (6 x 40m)
*Rest 2:00 between efforts

Then:

5 Rounds of:

10 Ring Dips
20 Kettlebell Swings (75/55lbs)

Notes:  Have issues getting into proper postion for the dips?  Check out one of the latest Mobility WODs for internal shoulder rotation – http://www.mobilitywod.com/2011/09/episode-315365-great-new-shoulder-fix-internal-rotation-tack-and-stretch.html

Also, look to attack the peck minor as this can cause some nasty stress on the shoulders.  Ever have that feeling like your sternum is cracking or being pressed during dips, that is crappy mobility.

Filed under Workouts of the Day

Comments
7 Responses to “WHITEBOARD – 11 October 2011”
  1. Dara's avatar Dara says:
    October 11, 2011 at 12:33 PM

    Most painful MWOD ever

    Reply
  2. beyultraining's avatar beyultraining says:
    October 11, 2011 at 2:09 PM

    Muscle Snatch (Worked up to 80kg x1)
    Snatch (72.5×1, 79×1, 86×1) x 3
    Jerk (Worked up to 142kg, failed at 147kg)

    Reply
  3. The Champ!'s avatar The Champ! says:
    October 11, 2011 at 2:17 PM

    0-6 in sprints

    1-0 in wod

    4:40

    OM 3 K 1

    Reply
  4. Kemm's avatar Kemm says:
    October 11, 2011 at 2:50 PM

    5:05

    Gonna need a strong second half to the week

    Reply
  5. Kevin Olds's avatar Kevin Olds says:
    October 11, 2011 at 2:51 PM

    sprints – check
    WOD – 5:40

    Reply
  6. Dedik's avatar Dedik says:
    October 11, 2011 at 3:11 PM

    Did the squats from yesterday:

    230. cut it short to focus on form rather than going to failure

    5×3 clean pulls. worked up to 255

    Reply
  7. grzm (Michael)'s avatar grzm (Michael) says:
    October 11, 2011 at 3:45 PM

    sprints: ✓
    WOD: 9:04, heels on 20″ box for ring dips. first 4 sets of kb swings unbroken.

    Reply

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