WHITEBOARD – 6 January 2011
Workload:
2/4, 4/8, 6/12, 6/12, 4/8, 2/4 of:
Handstand Push-ups (Head Facing toward wall)
Walking Lunges w/50lb dumbbellsThen:
1 minute max distance row
1 minute rest*Repeat until you hit 1500m rowed
Notes: If you can not keep good positioning in the handstand push-ups sub out for an incline press, elevated push-up, or strict alternating dumbbell presses. If your spine looks like a bow this isn’t correct.
Beyul Training 
Did a knee-less version
2 muscle ups, 4 hspu
4 mu, 8 hspu
6 mu, 12 hspu
8 mu, 16 hspu
Hit a meeting-imposed 20 minute cap so wasn’t able to start working back down
Wod 1
Unbroken hspu
Lunges with no weight
Wod #2
5 minutes
4 bar muscle ups.
Hatch Week 9 Day 2
Back Squat:
1*5 205
3*5 236
Front Squat:
4*5 175.5
Supplemental:
3 rds.
5 pendlay rows
10 strict dumbbell shoulder press. 45#, 40#, 35#
MU with blue bands
Lunges: with 100# on bar (dont have 50# dbs)
Row: 5:34
not MU, HSPU
First part completed with handstands and 1legged shrimp squats as a sub for lunges.
hspu unbroken, 25# lunges
5:00 row