WHITEBOARD – 11 January 2013


6 min AMRAP
Run 100m
10 wall balls 20/14lbs

Rest 3 min

6 min AMRAP
Row 150m
3 muscle ups

Rest 3 min

6 min AMRAP
30 double unders
5 DB squat clean thrusters 35/20lbs

Notes: Have fun. Make sure you notice the rest intervals.  This is a modified OPT workout.  Just giving credit where credit is due.

8 Responses to “WHITEBOARD – 11 January 2013”
  1. Dara says:

    As if we need more proof I am not good with metcons

    2+150m+3 bar dips+1 pullup
    sub bar dips and pull ups for MU, tan band bar dip, blue band pull up

    2 rounds
    Double unders were not my best today

  2. Rock says:

    Just a guess, but I bet the DB squat clean thrusters are the hardest part of this wod. If i recall, those are brutal, especially at the end of a work out.

  3. kevineleven says:

    4 + 35m
    4 + 35m
    3 + 11 DU

  4. Dedik says:

    4 + 35m run

    4 + 75m row (subbed 3 bar dips 3 pullups for muscle ups)

    3 + 30 DU

  5. Rock says:

    4 + 100 + 4
    4 + 150
    4 + 30

    I was right. Those DB squat clean thrusters were demoralizing. Great wod.

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