WHITEBOARD – 26 September 2013

Workload:

Front Squat: Build to crisp 5 rep max, then 4x5x90%

Then:

16 Minutes to complete:

2000m/1500m Row
*1 Minute on, 1 Minute off
**Stop once you hit 2000 total meters

With any remaining time perform an AMRAP of:
3 Muscle-ups
1 Handstand Push-up

Notes: See the “Crisp” comment?  That means there should be no real grinders in your max set.  I want the squats done with speed today.

For the second part, post any questions you may have.   A sub for MUs and Handstand Push-ups is 4 Pull-ups and 2 Ring Dips for each round.

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Comments
3 Responses to “WHITEBOARD – 26 September 2013”
  1. Dara says:

    Missed the post.
    Muscle snatch and full snatch complex up to 60# then just muscle snatch up to 70#
    5 sets of 3 muscle snatch at 60#

    then 7 min AMRAP of 150m row, 8 hand release push ups, 10 wall balls, 16#
    3 rounds + 150m

  2. Kevin Olds says:

    FS: 205 x 5
    185 x 4 x 5

    WOD : row completed in 8 rounds, then 2 rounds of 4 pullups 1 HSPU + 4 pullups

  3. Dara says:

    95# front squat
    4×5 at 80#

    WOD – 6 rounds row for 1500m, 4 rounds pull ups (blue band) and ring dips

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