WHITEBOARD – 16 July 2012

Posted by beyultraining on July 16, 2012 · 7 Comments 

Workload:

Trap Bar Deadlift: work up to a heavy 3 then perform 3 sets at 85%

Then:

500m Row
2 Chin-up (Deadhang – 45/25)
22 Weighted Sit-ups (45/25lb dumbbell)

400m Row
4 Chin-up (Deadhang – 45/25)
18 Weighted Sit-ups (45/25lb dumbbell)

300m Row
6 Chin-up (Deadhang – 45/25)
12 Weighted Sit-ups (45/25lb dumbbell)

200m Row
8 Chin-up (Deadhang – 45/25)
8 Weighted Sit-ups (45/25lb dumbbell)

100m Row
10 Chin-up (Deadhang – 45/25)
4 Weighted Sit-ups (45/25lb dumbbell)

Notes: SCALE the chin-ups appropriately. They are deadhang and you should be able to do straight sets up to the sets of 8 & 10. Post any questions. Hope everyone had a good weekend.

Filed under Workouts of the Day

Comments
7 Responses to “WHITEBOARD – 16 July 2012”
  1. bmaguire's avatar bmaguire says:
    July 16, 2012 at 9:48 AM

    went to cross fit lewes over the weekend.

    5 minute wall partner toss

    15 AMRAP
    100 meter run
    10 strict press 75#
    8 TTB
    6 burpies

    hurt after FGB on Friday.

    Reply
  2. The Champ!'s avatar The Champ! says:
    July 16, 2012 at 2:05 PM

    365/315

    wod check

    Reply
  3. kevineleven's avatar kevineleven says:
    July 16, 2012 at 2:48 PM

    495 x 3 x 1
    425 x 3 x 3

    WOD : 27:30

    Reply
  4. Brian's avatar Brian says:
    July 16, 2012 at 3:11 PM

    405 X3 X1
    335 X3 X1
    WOD: done

    Reply
  5. kemm's avatar kemm says:
    July 16, 2012 at 3:17 PM

    Stopped at 315.. first time dead lifting in ages
    19:30

    Reply
  6. Dara's avatar Dara says:
    July 16, 2012 at 8:02 PM

    165# 3RM
    140# 3×3
    Which is great, cause my last 1RM with the trap bar was 165#

    WOD complete, green band, 25# sit ups

    Reply
  7. Brennan's avatar Brennan says:
    July 16, 2012 at 8:35 PM

    Bam!

    Reply

Leave a comment

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...