WHITEBOARD – 23 September 2013

Posted by beyultraining on September 23, 2013 · 5 Comments 

Workload:

Back Squat: 3 sets of 5 – Use 105% of 10 rep max hit 05 August 2013.

Then:

10 Rounds of
10 Dumbbell Step-ups
8 Bent Rows
6 Neutral Grip Push-ups
*Dumbbells = 20% bodyweight

Notes: For the second part the neutral grip push-ups are done while holding on to your dumbbells. The dumbbells rest on the ground and you grip them in a neutral grip (wrist & knuckles run parallel to your body). Have fun.

Filed under Workouts of the Day

Comments
5 Responses to “WHITEBOARD – 23 September 2013”
  1. Dara's avatar Dara says:
    September 23, 2013 at 2:24 PM

    4×5 at 155#

    7 rounds of the WOD, 25#DB
    good to see the guys

    Reply
  2. beyultraining's avatar beyultraining says:
    September 23, 2013 at 2:26 PM

    Back Squat: 255×5, 275×5, 295×5, 315×5. Kept the hips under me and made them crisp.

    10 Rounds complete w/45lbs Approx 11 minutes

    Reply
  3. Kevin Olds's avatar Kevin Olds says:
    September 23, 2013 at 2:34 PM

    265# x 3 x 5

    WOD : 45# dumbbells untimed completed

    Reply
  4. Dedik's avatar Dedik says:
    September 24, 2013 at 11:33 AM

    Squats: 255 – 270 – 275

    1 Schwabi Drill (rugby conditioning drill)

    400m run cool down

    Reply
  5. Dara's avatar Dara says:
    October 3, 2013 at 9:52 AM

    I’m behind so 3×5 back squat. 120-122-125
    My post on 9/23 is clearly wrong, that should be 115#

    WOD of thrusters, double unders, HSPU
    3 rounds +10+20
    50# thruster

    Reply

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