WHITEBOARD – 28 June 2012


4 Rounds of:
Row 500m
*Rest 90s


5 Rounds of:
10 Single Arm KB Swings (Chest – 55/35)
1 Rope Climb
3 Handstand Presses

Notes: First part is conditioning and you get a decent amount of recovery so hit the row hard! For the second part the KB swings are 10 each arm! Post questions.

8 Responses to “WHITEBOARD – 28 June 2012”
  1. Brian says:


  2. kemm says:

    1:47, 1:43, 1:47, 1:44

  3. Dedik says:

    1:49, 1:47, 1:47, 1:47

    Wod (RX’d): 13:12

    First time doing handstand pushups and rope climbs in close to 3 months. All rope climbs done with legs. Felt good to do the entire wod RX’d.

  4. Dara says:

    row 1:59, 2:07, 2:10, 2:11
    clearly my conditioning needs work

    mod WOD: sub deadhang pull ups and standard push ups
    25# KB, blue band pull ups

  5. kevineleven says:

    Row took 12:30 – which means on average each was 2:00

    WOD 12:36

  6. Brian says:

    ran 1 3X 1 mile with 2 minute rest. Hot one. Ran 10:00, 10:12, 9:32

    my legs are sore from wednesday squats

  7. Dedik says:

    ran 1 untimed mile

    half Cindy: 8 rounds + 2 pullups

    :30 hollow rock

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  • John Donne – Meditation 17

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