WHITEBOARD – 29 October 2012
Workload: 8 Rounds of: 10 Total Shrimp Squats (Beginner/Intermediate Variations. Advanced Variation.) 10 Total Spider Man Push-up Then: Handstand Hold – Collect 3 Total minutes inverted in controlled sets. NO CRASHING or going to failure. Notes: No part of this workout is to be done for time. You are trying to do each movement at … Continue reading
WHITEBOARD – October 26 2012
Workload: 5 Rounds of: 200m Row 1 Legless Rope Climb 8 Ring Dips 50 Double Unders Notes: Internal rotation of the shoulder… if it is crap you are going to royally screw something up doing dips. Also, doing dips slightly fatigued with crap position from the start will make it worse. Make sure to check … Continue reading
WHITEBOARD – 25 October 2012
Workload: Trap Bar Deadlift – Work up to a heavy single. Then perform 3 sets of 2 at 85% Then: 6 Minute AMRAP: 100m Shuttle (50out, 50in) 10 Kettlebell Swings (100/70lbs) Notes: For the deadlifts, hit a comfortable 1 rep for now. We haven’t pulled slowly from the floor in awhile so feel confident in … Continue reading