WHITEBOARD – 13 December 2011

Posted by beyultraining on December 12, 2011 · 7 Comments 

Workload:

Inverted Rows 
3 Sets of 10

Then:

Pull-up Ladder 
2-4-6-8-6-4-2

*After every set perform 10 Kettlebell Swings (Full Extension 70/55lb)

Notes: Same set-up as yesterday for the second portion of the workout. Make sure to click the link to look at the inverted rows.  Just like sloppy push-ups, we see A LOT of sad looking inverted rows.  The hip should in line with your chest during the entire movement.  Mash the thighs together, squeeze your butt, and pull through your back.  The picture of the day represents the importance of “the squeeze” of the glutes.

Filed under Workouts of the Day

Comments
7 Responses to “WHITEBOARD – 13 December 2011”
  1. grzm (Michael)'s avatar grzm (Michael) says:
    December 13, 2011 at 2:08 PM

    inverted row: ✓
    WOD: 11:28

    Reply
  2. Dedik's avatar Dedik says:
    December 13, 2011 at 2:37 PM

    Stretched: http://www.mobilitywod.com/2010/12/episode-109365-neck-of-desk-warrior.html

    Overhead Press: 160# 1rm

    Stretched. More of that mob.

    Reply
  3. Brian's avatar Brian says:
    December 13, 2011 at 2:49 PM

    completed inverted row
    wod unbroken and untimed

    Reply
  4. Freddy's avatar Freddy says:
    December 13, 2011 at 4:18 PM

    Sorry I missed everyone.

    Wodded – all movements unbroken.

    Substituted a 1 mile run for the rows after the WoD. 07:42

    Reply
  5. Brennan's avatar Brennan says:
    December 13, 2011 at 4:19 PM

    9:18

    Reply
  6. kemm's avatar kemm says:
    December 13, 2011 at 5:06 PM

    7:25

    Reply
  7. beyultraining's avatar beyultraining says:
    December 14, 2011 at 1:55 PM

    Back Squat – 325×6
    Standing Press – worked up to 155×3
    Alt. Dumbbell Press x10x3x50

    Reply

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    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...