WHITEBOARD – 23 April 2013



Push Press: Work up to a heavy set of 5, then back down to 95%x5, 90%x5


6 Rounds of:

150m Row
6 Deadhang Pull-ups
30 Double-Unders
3 Chin-ups  

Notes: Have fun. Work your internal rotation a bit if you are feeling beaten up from yesterday’s dips.

To inspire all of us weaklings:

4 Responses to “WHITEBOARD – 23 April 2013”
  1. Dedik says:

    Push Press:

    Worked up to a max set of 200×5. I knew my shoulder wouldnt be able to handle the volume so I did max singles after that. 215-220-230.

    Skipped conditioning due to cramping still in thighs.

  2. Dara says:


    blue band pull and chin ups
    sub singles for half the rounds just to keep things moving at a good pace

  3. bmaguire says:

    195# X5
    wod no dus

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  • John Donne – Meditation 17

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