WHITEBOARD – 8 May 2012

Posted by beyultraining on May 8, 2012 · 8 Comments 

Workload:

400m Run
*Rest 90s inbetween each

Then:

3 Rounds of:
10 GHD Back Extensions (40/25lb dumbbell)
1 Rope Climb
15 Kettlebell Swings (Full Extension 55/35)
1 Rope Climb

Notes: Have fun. The second part of the workout isn’t meant to be done at full intensity. Control the movements and make sure you are concentrating on glute activation on the back extensions.

For all the ladies out there (Think Crossfit still  produces the best athletes on earth?) :

http://www.youtube.com/watch?v=a1r2ooBA3EI

Filed under Workouts of the Day

Comments
8 Responses to “WHITEBOARD – 8 May 2012”
  1. kevineleven's avatar kevineleven says:
    May 8, 2012 at 10:27 AM

    how many 400s ?

    Reply
  2. Chris's avatar Chris says:
    May 8, 2012 at 11:34 AM

    GHD?

    Reply
  3. The Champ!'s avatar The Champ! says:
    May 8, 2012 at 11:49 AM

    was there a workout posted?

    Reply
  4. Dedik's avatar Dedik says:
    May 8, 2012 at 5:09 PM

    1 mile run: 8:58

    20 minutes of biking.

    Still cant do anything with my upper body.

    Reply
  5. Rock's avatar Rock says:
    May 8, 2012 at 9:13 PM

    completed

    Reply
  6. Dara's avatar Dara says:
    May 9, 2012 at 7:40 AM

    My abs look just like Jessica Ennis’
    Day 1, crappy hotel gym, Cindy, modified with situps, not pull ups
    Day 2, crappy hotel gym. 0.5mile runs, 4:47, 4:43, 4:42

    Reply

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