WHITEBOARD – 21 December 2012
Workload: 5 rounds for time: 500k row 15 thrusters 75# 15 burpees 15 chin ups (Deadhang) Notes: Have fun.
Whiteboard – 20 Decemeber 2012
Workload: Push-Press: Work up to a heavy triple. Then perform 3 sets of 5 at 85% triple. Then: 10 Rounds of: 2 Handstand Presses 4 Pistols (Each Side) 8 Kettlebell Swings (100/70) Notes: If you have poor hip/ankle mobility then sub something for the pistols. You can do stationary lunges, deficit 1 legged squats, or shrimp … Continue reading
WHITEBOARD – 19 December 2012
Workload: You know the deal. Mid-Distance restorative cardio (15-25 minutes of work at 60-70% intensity) and then skill work, mobility work, or pre or post rehab work. Be the master of your health and fitness and work on something you know you SHOULD work on. On that note, here is a video via Dan that … Continue reading