WHITEBOARD – 3 January 2012


Power Clean (Work up to Max Clean then perform 3 sets of 5 at above 75%)


5 Rounds of:
9 Inverted Rows
12 Kettlebell Swings
15 Back Extensions (unweighted)

Notes: Please note that after you hit your max you perform 3 sets of 5 at ABOVE 75%.  If you are feeling sluggish and not in top form keep the percentage lower (near the 75% mark), but if you are hitting well then up the weight.  Post best single and set of 5.

7 Responses to “WHITEBOARD – 3 January 2012”
  1. Dara says:

    50# DB power clean; deload at 40#
    WOD done with hotel gym mods

  2. The Champ! says:

    210/155 hang cleans


  3. Dedik says:

    This work thing is really getting in the way of my working out. Starting to get annoyed.

  4. Brian says:

    220# pr and the rep actual felt good
    160# x5

    Wod completed.

  5. Rock says:



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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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