WHITEBOARD – 19 August 2013

Posted by beyultraining on August 19, 2013 · 2 Comments 

Workload:

Back Squat: 4 sets of 10 – Use 93% of 10 rep max hit last Monday.

Then:

6 Minute AMRAP: 
200m Run
10 Wallballs (20/14)

5 Minutes AMRAP:
150m Row
10 Push-ups

4 Minutes AMRAP:
6 Burpees
10 Sit-ups

*Rest 30 seconds between AMRAPs
Notes: If you didn’t hit the 10 rep max from two weeks ago, do that.   For the second part remember the 30 seconds of rest inbetween and try to keep the transitions fast.

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 19 August 2013”
  1. Dara's avatar Dara says:
    August 19, 2013 at 10:08 AM

    4×10 at 105-107-108-110
    a bit less weight than last week but far superior form

    WODs get a bit muddy but I think it was
    2 rounds +200m+ a couple
    3 rounds +150m+ a couple
    3 rounds +1

    it is cruel and unusual punishment to require someone to run after 4×10 squats

    Reply
  2. Kevin Olds's avatar Kevin Olds says:
    August 19, 2013 at 4:51 PM

    Squat: 235 x 4 x 10
    WOD: 3 rounds + 200
    4 rounds
    3 rounds + 6 + 5

    Reply

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