WHITEBOARD – 27 September 2012


Bench Press: 5, 7, 9, 12


10-20-30-40-50-60-70 Double Unders
6 Bar Dips
2 Handstand Push-ups

Notes: For the bench work up to a heavy set of 5 just like you would if it was a max. Then hit sets of 7, 9, 12 lowering the weight for each set. You want to lower the weight just enough to allow you to finish the sets with decent speed and control.

For the second part perform the bar dips and handstand push-ups at each double under break.

8 Responses to “WHITEBOARD – 27 September 2012”
  1. Dara says:

    For the DU, okay to scale if you can only hit about 15 consecutive?

  2. LT says:

    Paul…..that is a sick picture. Keep it up.

  3. kemm says:


  4. Dara says:

    80, 75, 70, 65 bench
    WOD complete, tan band bar press, mod HSPU
    Thanks Dr Mat for the help, bar press worked well today

  5. kevin olds says:

    250 x 5
    215 x 7
    205 x 9
    185 x 6

    WOD complete – had to do descents only for 3 rounds of HSPU. interestingly enough, they weren’t the last 3

    • 250×5 225×7 205×7 185×7

      WOD done half way. Had to go to holds 1/2 in. First time I experienced cramping in my triceps at rugby practice later in the evening.


  6. bmaguire says:

    250 x 5
    225 x 7
    225 x 9
    205 x 8

    WOD completed. did some burpies rather than du’s

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  • 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...

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