WHITEBOARD – 05 February 2013


Pull-up: Work up to a heavy single.  Then perform 3 sets at 50% for 5 reps.


5 Rounds of: 
20 Back Extensions
10 Inverted Rows
20 Kettlebell Swings (70/55)

Notes: If you don’t have weighted pull-ups perform 4 sets of 10 banded with rest inbetween.  You need volume with pulling to get a stimulus.

9 Responses to “WHITEBOARD – 05 February 2013”
  1. LT says:

    Snatch+hang snatch up to 175
    Snatch up to 187
    Power clean+push jerk up to 255

  2. Dara says:

    Missed post
    5 rounds of 10 thrusters and 20 straight leg dead lifts
    Then 800m run

  3. kevineleven says:

    pull up – 90#
    45# x 5 x 3

    WOD : 3 rounds RXd

  4. The Champ! says:

    120/60/11:55 with traffic

  5. Dedik says:


    1 1/2 sets at bodyweight. 1/2 set of 5 blue banded. 1 set of 10 blue banded

    11:55 with traffic.

  6. Dara says:

    2000m row, 8:42, 2:10.7 pace PR
    now 0.7s off my goal pace

    Opps. did 4 sets of 5 pull ups.
    Set 1 no band, sets 2-4 with tan band

    WOD complete, RXd

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    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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