WHITEBOARD – 15 March 2013

Workload:

Strength:

Muscle Snatch

Build up to a heavy max then 4 sets of 3 within 75% of the max set

Conditioning

5 Minute AMRAPs w/ 2 minute rest between each:

B1.
6 Box Jumps (30/24)
12 Wall Balls

B2.
15 Kettlebell Swings
200m Row

B3.
1 Rope Climb
20 Ball Slams (20/14)

Notes: For the second part perform 5 straight minutes of B1, rest 2 minutes, 5 straight minutes of B2, rest 2 minutes, and then finish with 5 straight minutes of B3.  Happy Friday.

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Comments
3 Responses to “WHITEBOARD – 15 March 2013”
  1. kevineleven says:

    Snatch : 185 X 1
    190 (f)

    WOD a. 4rds + 3, 3rds, 3 rds

  2. Dara says:

    Did part yesterday, part today
    5 x 3 pull ups, blue band
    4 x 8 glute ham back extensions, 25#

    WOD today
    4+6+2
    3
    3

  3. bmaguire says:

    Wod completed

    Missed the snatch.

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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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