WHITEBOARD – 06 August 2012
Workload:
Clean + 3 Front Squats: Build up to a max in the complex. Then perform 3 sets at 85%.
Then:
On the minute perform:
3 Dumbbell Step-ups (50/35lbs: 3 each side)
4 Push-ups (+4 Every Minute)
*Step-ups will always be 3 for every round. Push-ups start at 4 for the first minute and escalate an additional 4 (4,8,12,16,20, etc.) every minute. Stop once you can not complete the assigned work within the minute.
Notes: Hi everyone. Please click the link for Bench for Boobs ! I will be posting a link to this everyday untill the event. I want to remind you all of the great contributions you make to the community that is New Hope Fitness. Many of us don’t show up at New Hope Fitness simply because we want to be stuck on a treadmill for an hour, but because we have an intricate social network that supports, pushes, and challenges us. Dara Zuckernick wants to celebrate the community, the intense work we and her do here, and most importantly celebrate her surivval of Breast Cancer. So what do you all say, want to Bench or some Boobs!?
Also, we need DONORs, so if you are aware of a local buisness that may be willing to support the cause get it out there. There are no restrictions in participants (medically cleared of couse), so if you want to get a large group in let me know. We could make a seperate division for a large group/business to spur competition.
Thanks everyone,
Dana
Beyul Training 
Drop Snatches up to a heavy triple at 185#
Then this?
Beast.
Clean Complex: 255 (failed to clean 260)
WOD: 4 rounds + 6 + 17
Finally back on the saddle full time. Down to 220, goal is to be back to 240. I better get on the training or LT and Paul will be kicking my ass on a regular basis in the lifts!
C. Pull + H. Clean + Jerk – Worked up to 265 then 225x1x5
B. Squat – 225x5x5
Ab work
205#
WOD completed- 5 or 6 rounds plus 16
205 on the clean complex
5 rounds + 6 + 18
My chest is swole
90# on the clean complex. meets my clean PR and much better than last week
4 rounds +6+15, 25# DB and mod push ups
Need to pick up the pace on push ups if I’m going to have a good showing at Bench for Boobs.