WHITEBOARD – 30 November 2012
Workload:
2 Sets of:
A1. 2 Rounds of:
50 Double Unders
1 Minute Plank Hold (Push-up position)A2. 3 Rounds of:
1 Rope Climb
10 1 Arm Kettlebell Clean to Presses (1/4 Bodyweight)
Notes: You do two whole sets of A1 and A2. Complete 2 rounds of A1, then 3 Rounds of A2 then repeat the whole thing over. For the Kettlebell Clean to Presses, try to make them strict presses. That means no hip drive. If the weight is too heavy lower it down so you can control the weight. 10 total, not 10 each side.
Have fun.
completed.
Hatch week 4 day 2
B. Squat: 265x8x1 285x8x1 305x8x1 325x8x1
F. Squat: 216x5x1 235x5x1 255x5x2
Beyultraining.com
6000m row; 30:39; 2:33.2/500m pace
then WOD
1 full cycle then just A1. sub 5 blue band deadhang pull ups for rope climb
25# DB clean and press
about 25 minutes of work
set double under PR with 28 consecutive