WHITEBOARD – 20 December 2011
Workload:
Every 30s perform 1 Clean for 90s seconds (3 reps)
*Rest 90s and repeat for 5 rounds.
**Start the weight at 75% your 1 rep max & increase with each successful round.Then:
3 Rounds of:
10 Inverted Rows
350m Row
15 Knees to elbows
Notes: The clean can be power or full. Think of it as 3 reps split by 30 seconds. Once you complete the 3 at the same weight rest another 90s and repeat. I would suggest putting the clock on a 30s repeat.
Beyul Training 
is that a family photo at a Cole holiday dinner?
Mon:
Snatch drops
30 minute light treadmill walk
Tues:
Squat: 375x4x2
195# push press/ wall ball 13:27
120.135.145.155.162
12:39 need to work on knees to elbows
see. the 1 pounders are the path to prs! keep using them and you’ll be pr’ing in no time.
Yeah, but I was under the mistaken assumption that my pr was 160#. It’s 165! I definitely have 170# ready for next time:)
190 – 210 – 225- 230 (Failed 3rd rep) – 235
The third rep took me a goood 4 seconds to get out of the bottom haha.
WOD: 9:54
slowed the s/m on the row down to 22 – 23 and it really helped.
180 190 205 225 230 x 3
WOD: 12:05