WHITEBOARD – 18 January 2013

Workload:

Clean to Press (1+3) – Work up to heavy max. 

Then:

15 minute AMRAP
20 Double-Unders
10 Single Arm DB Clean to Jerk to Overhead squat (30% Clean to Press weight)

Notes: For the first part you perform one clean and 3 presses for one set.  Basically it is a triple in the press but the bar starts on the floor.  

For the second part, the single arm DB Clean to Jerk to Overhead Squat sounds more complicated then it is.  Just perform a one arm clean and jerk, then keeping the weight stabilized perform an overhead squat.  Perform this 5 times on each side for a set of 10.

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Comments
6 Responses to “WHITEBOARD – 18 January 2013”
  1. Dara says:

    Missed post.
    did 3 rounds of 400m run, 1 pull up, 5 push ups, 10 sit ups, 15 squats

    then a 400m run for fun at the end

  2. Dedik says:

    155

    WOD
    45#
    8 rounds + 16 Doubles

  3. Brian says:

    185#

    No wod

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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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