WHITEBOARD – 11 January 2013

Posted by beyultraining on January 25, 2013 · 6 Comments 

Workload:

6 min AMRAP
15 wall balls 20/14lbs
4 Handstand Push-ups

Rest 3 min

6 min AMRAP
30 Double Unders
3 muscle ups

Rest 3 min

6 min AMRAP
200m Row
5 Dumbbell Snatches (70/55)

Notes: Have fun. Make sure you notice the rest intervals.  Open up inernal rotation of the shoulders before this workout.  It is a decent amount of stress and if you have poor internal rotation or position you will put yourself at risk for a pec tear with the muscle-ups.  For the dumbbell snatches do 5 on ONE side for each round you complete.  Start with your non dominant to make sure you get equal or more reps on your weak side.

Filed under Workouts of the Day

Comments
6 Responses to “WHITEBOARD – 11 January 2013”
  1. Dara's avatar Dara says:
    January 25, 2013 at 10:19 AM

    4 rounds w mod HSPU
    3 rounds + 36 singles w 90 single sub and 3 bar dips/pull ups for MU
    2 rounds + 92m? 25# DB but did both arms in a round (missed that detail)

    Reply
  2. kevineleven's avatar kevineleven says:
    January 25, 2013 at 2:00 PM

    3 rounds + 15 + 1
    4 Rounds
    3 Rounds + 200m

    Reply
  3. Dedik's avatar Dedik says:
    January 25, 2013 at 2:15 PM

    4 rounds + 8

    5 rounds + 19 (subbed 3 dips + 3 pullups for the muscle ups)

    4 rounds (70#)

    Reply
  4. Rock's avatar Rock says:
    January 27, 2013 at 8:08 PM

    4 rds + 15

    4 rds + 30 + 1

    4 rds with 50#

    Reply

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