WHITEBOARD – 29 January 2012


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


5 Rounds of:
10 Kettlebell Swings (100/70)
15 Toes to Bar
20 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.  You can perform the sets of 5 from the hang as well.

5 Responses to “WHITEBOARD – 29 January 2012”
  1. LT says:

    Snatch drop up to 90×3
    Clean+hang clean+jerk up to 123, PR

  2. Dedik says:

    Half Mile warm up

    8x200m shuttle sprint intervals

    first interval was around :41. all others were done around :48 – :50 pace

    50 second rest between all intervals

  3. Brian says:

    135# snatch
    115# 3X5
    Wod completed.

  4. Dara says:

    From a scary gym in my hometown:
    Row warm up, but batteries dead on the readout so I just rowed for 20 min
    Sub snatch drops for power snatch; up to 75#
    Thank you to the dude doing the stare down on the rack to only use it for one set of shoulder shrugs
    WOD modified

    Days like this I miss NHF

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  • John Donne – Meditation 17

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