WHITEBOARD – 17 September 2012
Workload:
5 Rounds of:
3 Muscle-Ups
6 Muscle Snatches (1/2 bodyweight)Then:
5 Rounds of:
6 Evil Wheels
12 Back Extensions (60/35lb Kettlebell)
Notes: This is one that takes some technical proficiency in the movements. A dumbed down, but still effective workout would be 5 rounds of 5 Ring Pull-ups, 5 Dips, 9 Cuban Presses and then 5 rounds of 12 knees-to-elbows and 12 back extensions or goodmornings.
Post questions. Also, is there one person in the picture of the day doing the hollow rock correctly? Remember, doing a good movement poorly does nothing. Simplify the movements to patterns you can perform with control!
Beyul Training 
P. Snatch – Up to 205
S. Pulls – 285×3, 305x3x2
Back Rows and Tricep work to finish
Power Snatch:
Snatch Pulls:
suggest a hotel gym mod. Got a treadmill, a bench, dumbells, and a universal machine.
Escalating ladder of dumbbell bench press and back row.
Start at 2 reps each and up it 2 every round. Try to start the weight heavy and go down as the reps go up. If the dumbbells are light do 2-3-5-Max reps for 3 rounds and rest 3-5 minutes inbetween.
Beyultraining.com
Thanks – saw too late so ended up with dips, push ups, cuban press. Then good mornings and hollow rocks
I always forget that back rows are a good hotel sub for pull ups
#105 snatch
failed on 4 mus.
Completed part 2.
Tough wod …
biked for 20 minutes than ran a half mile