WHITEBOARD – 10 December 2012


A1. Front Squat: Work up to heavy triple, then perform 2 sets of 3 at 90% max triple


B1. 500m Row
Rest 60s
400m Row
Rest 45s
300m Row
Rest 30s
200m Row
Rest 15s
100m Row


B2. 100 Push-ups.
*Everytime you rest perform 8 Walking Lunges (Bodyweight)

Notes: The Front Squats should be crisp and with good speed.  Perform B1 and B2 with minimum rest inbetween both. Have fun.

8 Responses to “WHITEBOARD – 10 December 2012”
  1. kemm says:



    35 20 15 17 13

    • Hatch Week 6 Day 1

      B. Squat:
      385x3x1 (Kramli called me out on 1 rep though so maybe 385x2x1)

      F. Squat
      *At this point I kept feeling like I was going to pass out after the first rep so instead of F. Squats I did Pause B. Squats with 290x4x2.

  2. Dedik says:

    Had to back out as i feel like death warmed over.

    Although, I think I found something to add to the next gymnastic skill day…http://imgur.com/gallery/8RaOt

  3. Dara says:

    115# 3RM
    totally spaced the deload
    WOD done

    a lot of single digit sets on those push ups, but at least I’ll have a nice bum to show for it

  4. Brian says:


    Wod completed.


    25,25, 20,20,10

  5. Rock says:

    Did Back Squat because I’m an idiot and looked at the post too fast. Worked up to 255# x 3.
    Wod completed, it was a sweaty one in the box last night, sweaty and full of club beats, just how I like it.

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