WHITEBOARD – 3 November 2011
Workload:
On the minute for 10 minutes perform 2 Deadlifts (60% 1 rep max)
*Reps are to be perform explosively. Take time to set-up properly for each deadlift, but once you start the lift perform it with force.
Then:
7 Rounds of:
30s Double Rope Whips
6 Box Jumps (30/24)
*Rest 30s & Repeat
Notes: You can do the standard rope whips seen on the link above (first variation shown), or you can pick other variations if you want. The effectiveness of this work out is completely dependent on your commitment to the rope whips. If you consider them “sprints” and hit them as hard as you can for 30s you will get a great stimulus, if you just “pace” with the rope you won’t.
For those scoring at home, may not be the two best workouts to score…
Beyul Training 
The question is whether the machine room will have any 45# plates left when we’re all lifting the dead.
no points, but deadlifted more weight than Kemm and was faster than him in the wod.
Sounds to me like the old man got two points
a) The clips don’t count as weight
b) Did 37 more rope whips than he did, not including the extra round beforehand.
What’s going on here, Dara?
It has to be a push. It sets up an epic battle tomorrow
Gotta side with my over 40 peeps
I think Kemm had 4 whips in his last round, well, they were more like whimps than whips.
With all this trash talk going on, Ihope tomorrow is a good one.
225#
WOD: 24″ box + 45″ plate
330# X 20
WOD 30″ box
Hatch Squat Day 2:
Back Squat:
1×10 @190
1×8 @ 205
1×8 @ 220.5
1×8 @ 236
Front Squat:
1×5 @ 162
1×5 @ 175.5
1×5 @ 190
1×5 @ 190
Worked up to max:
Snatch: 265lbs
Clean & Jerk: 305lbs
Failed 272lbs on the snatch a couple of times & didn’t get the pleasure of going for 315 on the C&J
Things seem to be going back in the right direction
nice! I can’t wait for the 300 snatch show. Keep it up, be patient.
not sure about this ‘commitment to the rope whip’ deal, but I sure am tired