WHITEBOARD – 13 November 2012

Workload:

12 Minute AMRAP:
20 Back Extensions (Unweighted)
15 Wall Balls (20/14lbs)
10 Pull-ups

Notes: Have fun.

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Comments
11 Responses to “WHITEBOARD – 13 November 2012”
  1. Dedik says:

    Goes well with the brightly colored leather med ball.

  2. Dara says:

    Missed the post and ended up with 5 rounds of 250m row, 12 glute ham sit ups, 30s handstand hold. And then I felt like more so I did 3 rounds of 1 min jump rope and 10 weighted sit ups, 25#, no foot anchor.

  3. Dedik says:

    WOD: Done as RX’d

    5 rounds + 20 + 15 + 5

    Supplemental:
    3 sets of Shoulder Press: 95×5 115×5 155×1 (got really dizzy and had to drop the weight)

    40 situps 20 pushups

    4 sets of 5 right arm 30# KB press for shoulder rehab

  4. Chris says:

    What can I replace wall balls with?

  5. LT says:

    Stretching
    3×3 pull-ups
    Ab work

  6. Dara says:

    5 rounds, blue band pull ups

    plus handstand holds and L sits from today

  7. Rock says:

    5rds + 20 rx

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