WHITEBOARD – 29 December 2011


1 Max effort 400m Run (Warm-up properally)


5 Rounds of:
5 Strict Chin-ups
10 Inverted Rows

Notes: Make sure you body is fully warm before performing your one 400m run.  That means sweating and loose.  Think about a 5 minute cardio warm-up followed by a dynamic warm-up.  Then I would suggest running a 400m at 80% before your max effort.

4 Responses to “WHITEBOARD – 29 December 2011”
  1. Dedik says:

    After yesterday’s carnage, I decided to make today an active rest.

    5k row: 20:36

    really focused on form and power through the pull. s/m was in the range of 18-20.

    5 rounds: Untimed

    5 Pendlay rows 135#
    10 Box Jump 20″ box

    Again really focused on technique of squeezing through the lats through the entire pull and then focused on being highly explosive on the box jumps.

    • Dara says:

      Paul – this is your issue. You think ‘active rest’ = ‘explosive box jump’

      Most people think ‘active rest’ = ‘have a beer and watch that crazy dude Paul do the 12 days of Christmas’

  2. LT says:

    Snatch drops 200#
    30 minute light treadmill, 3 degree incline

  3. Brian says:

    Rowed 6 minutes for the warm up
    1:13 400 PR
    Wod rxed 10 minutish.

    I think I tried the final inverted row three times before getting it.

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