WHITEBOARD – 10 December 2012
Workload:
A1. Front Squat: Work up to heavy triple, then perform 2 sets of 3 at 90% max triple
Then:
B1. 500m Row
Rest 60s
400m Row
Rest 45s
300m Row
Rest 30s
200m Row
Rest 15s
100m RowThen:
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.
Beyul Training 
155#
7:56
35 20 15 17 13
6:15
Hatch Week 6 Day 1
B. Squat:
285x6x1
325x6x1
365x3x1
385x3x1 (Kramli called me out on 1 rep though so maybe 385x2x1)
F. Squat
235x5x1
270x4x1
*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.
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
I can’t even do that without climbing a rope. Hope you feel better soon Paul
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
190#
Wod completed.
Push-ups
25,25, 20,20,10
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.
We need a disco ball in the workout room