WHITEBOARD – 17 December 2012


Back Squat: Work up to 90% max for 2 sets of 1. Then perform 1 set of 10 at 70%


5 Rounds of: :
5 Left Arm Clean to Presses (Dumbbell or KB – 1/4 barbell press)
10 Wallballs (20/14)
5 Right Arm Clean to Presses
10 Push-ups

Notes: Have fun. If you have questions about the Back Squat let me know. If your lifetime back squat is a far ways off of your current 1 rep back squat use your current number.

9 Responses to “WHITEBOARD – 17 December 2012”
  1. Dedik says:

    Dana, I think he has you beat: http://imgur.com/gallery/KPDzA

  2. kemm says:



  3. Dedik says:

    Hatch Cycle Week 7 Day 1

    Back Squat:
    1*5 238
    1*5 272
    1*3 289
    1*2 306
    1*1 340

    Front Squat:
    1*5 201.5
    1*4 232.5
    1*4 248
    1*4 263.5

  4. Dara says:

    2000m row, 3 min rest, 1000m row to start the party
    9:00 at 2:15.1 pace; 4:23 at 2:11.5 pace

    155# then 120# x 10

    WOD complete, 20# KB

  5. Brian says:


    Wod completed #50 . Left shoulder hurt. Did all reps with right arm. Bad idea…

    Dude in video is crazy! I get scared climbing a ladder that high.

  6. bmaguire says:

    Anyone want to chip in for a Christmas sweater for Dan? Was thinking about this one.


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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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