WHITEBOARD – 07 October 2013


Back Squat: Build to a max set of 2.  Should be done with some speed.  *3x3x85% once max hit


A1. 4 Rounds of: 
30s Row
30s Rest

A2. 4 Rounds of: 
30s Rope Whip
30s Rest

B1. 5 Rounds of:
8 Push-ups
10 Air Squats

Notes: Have fun.  A1, A2, and B1 are done in sequence with no rest in-between.

5 Responses to “WHITEBOARD – 07 October 2013”
  1. Kevin Olds says:

    Back Squat : 325# x 2 x 1
    175# x3 x 3

    WOD: approx 600m row, nonstop ropes, 8 rounds PU/AS

  2. dara says:

    Rope whip sub? 24hr fitness type gym if I am lucky. Hotel gym if not lucky

  3. Dedik says:

    Skipped the squatting as the compression on my ribs probably would have made me cry.

    WOD Completed: ~600m rowing, 30 whips per set, 9 rounds

  4. Dara says:

    145# 3RM, 125# 3×3
    WOD complete, sub DB swings. 6 rounds +8

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  • John Donne – Meditation 17

    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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