WHITEBOARD – 25 October 2011
Workload:
Deadlift
1-1-1-1-1Then:
5 Rounds of:
25m Sled Push
25m Sled drag
*30s Rest & 135/90lbs for the sleds3 Rounds of:
10 Death March Taps
10 Strict Deadhang Pull-ups
10 One-Arm Bent Over Dumbbell Rows (10 each)
*50lb dumbbells for both March and Rows
Notes: For the deadlift it is 5 heavy singles. This doesn’t have to mean a PR. Just stay heavy and play it by ear.
After, perform the 5 rounds of sled work, and then immediately follow it with the 3 rounds of the triplet. There is only 30s rest between the last sled drag and the start of the triplet, make sure you have everything set up!
Have fun.
Thought this may be fitting, and since it is from my favorite composer it definitely gets posted:
Beyul Training 
looks like a 3 hour workout.
When people hear about xfit workouts, they think we’re crazy anyway, and now we’re doing death march taps?
Movement is from an Olympic weightlifting coach, can’t blame the crossfire folks.
Beyultraining.com
295.315.335.355.370
WOD 4:26 15:52 = 20:28
315-335-355-375-375(F)
Sleds: 4:05
WOD: 9:57
Total time: 14:02
That was the closest I’ve come to puking in a really long time. I also can’t stop shaking.
315.335.355.380.405
3:55/5:37=9:32
OM 2 K 2*
* 2 attempts at yesterday’s wod and extra dead lift attempts today.
410
4:01, 5:45
405 425 450 475 500
4:32
7:57
total : 12:29
Gotta say I was on the fence about even doing today’s WOD as last night I felt like my whole left side was melting down, but I actually feel better today leaving the gym than entering.
Death march…..yeah, that sums it up