Whiteboard – 20 Decemeber 2012


Push-Press: Work up to a heavy triple.  Then perform 3 sets of 5 at 85% triple. 


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 squats.

Motivation?  Curteousy of Drywall’s Facebook page:


7 Responses to “Whiteboard – 20 Decemeber 2012”
  1. Dara says:

    Missed the post and ended up with:
    1000m row, 120s rest, 750m row, 90s rest, 500m row, 60s rest, 250m row
    4:13 (PR by 6s); 3:13; 2:08; 1:03

    then 5 rounds of bear complex, 40#

    I don’t remember bear complexes making me want to pass out.


  2. Brian says:

    205# x3
    175# x5 x3

    Wod completed with box assisted pistols. Took about 20 minutes.

  3. Rock says:


  4. Dara says:

    so glad I missed the Friday post

    75/65/WOD done AMRAP, 7 rounds
    60# kb, mod handstand push up

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • 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...

%d bloggers like this: