WHITEBOARD – 30 May 2012


Heavy Thruster
*Work up to a heavy single thruster, then perform 3 sets of 3 at 80%


7 Rounds of:
10 Wallballs
7 Ring Dips
8 Glute-Ham Back Extensions (45/25lb Plate)

Notes: Don’t kill yourself on the thruster. Find a heavy single that you can control and move with proper positioning. If your wrists feel like dog crap, take a look at your external rotation (in a flexed position) and see what’s going on. Usually someone has junky positioning when their wrists are achy.

4 Responses to “WHITEBOARD – 30 May 2012”
  1. kevineleven says:

    175# x 1
    140# x 3 x 3
    WOD : 15:30

    Thanks Dana for the shoes

  2. Dedik says:

    topped out at 155# for the thrusters. skipped the sets of 3 so not to overwork the shoulder.

    WOD: 14:02 subbed pushups for ring dips.

  3. Brian says:

    210# x1

    155# x 3 x3

    Completed WOD

  4. Dara says:

    80# 1RM. Clocked my chin with the bar on 85#
    65# 3×3
    WOD done, 11:00ish, 14# wall ball, sub bench dip for ring dips, took note of shoulder positioning

    For whatever reason, today was a good day to reflect. I remember when I couldn’t do 10 reps of wall balls with the 8# ball. Today, I was close to hitting the mens mark with the 14#. A good reminder that all those little steps add up.

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