WHITEBOARD – 30 November 2012


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.

3 Responses to “WHITEBOARD – 30 November 2012”
  1. Dara says:

    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

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