WHITEBOARD – 14 November 2011
Workload:
Back Squat: 5 Rep Max
*Once 5 Rep max is found perform 2 drop sets at 85%Then:
150 double unders
*Perform 2 Handstand Push-ups with any rest/Cap at 10 roundsThen Immediately follow with:
80 Push-ups
*Perform 15 double unders with every rest/Cap at 8 rounds
Notes: Remember the caps for the double-unders and push-ups. If you get the workout done with minimal penalties (7 or under) perform 20 extra push-ups not timed.
Have fun.
Beyul Training 
Hatch Week 2, Day 3
BS:
1*10 60% 189
1*8 65% 204.75
1*8 70% 220.5
1*8 75% 236.25
FS:
1*5 60% 162
1*5 65% 175.5
1*5 70% 189
1*5 70% 189
WOD: 13:59
150 Du
*4 stops so 8 handstand push ups
80 Pushups
*5 stops so 75 double unders
8:35
112 straight double unders to start, PR
2 sets of double unders
5 or 6 sets of push ups
welcome to the 100 club
225 245 265 280 x 5
WOD:
Double unders – 82 ( PR ) 32 28 8
HSPU – 6
Pushups – 20 15 15 10 5 5 5 5
Double unders – 60
I think Dana knows how to motivate us to a double under PR
Power snatch
165×3
Split jerk
250×1
Front Squat
300×2
200 max 5 rep squat – without knee braces.
Completed the wod. 7 penalties
225.245.265.275
235x12x10
3:55, 4 stops
6:00, 5 stops
205, 225, 245, 205 x 2
2:38, 1 stop @ 101 (pr)
4:24, 3 stops
And another member of the 100 club. Nice.
Left knee giving me issues, squatting @135# hurt. Did 4 reps and called it s day.
WOD: 10:04 + 12:39, ignoring penalties