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 squats.

Motivation?  Curteousy of Drywall’s Facebook page:

http://www.youtube.com/watch?v=ZT7ovF13rMo&noredirect=1

Comments
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.

    Knackered

  2. Brian says:

    205# x3
    175# x5 x3

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

  3. Rock says:

    155/135/check

  4. Dara says:

    so glad I missed the Friday post

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

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