WHITEBOARD – 22 October 2013

Workload:

Build up to a heavy single in the following barbell complex (deload to 85% and hit for 3 additional sets):

1 Snatch Pull + 3 Mid-Hang (Below Knee) Power Snatches

Then:
5 Rounds of:
1 Rope Climb
10 Full Extension KB Swings (100/70lbs)

Then:
5 Rounds of:
5 Dead-Hang Pull-ups
15 Glute-Ham Raises

Notes:  For Mid-Hang work you want to make sure your hang position is identical from rep to rep.

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Comments
2 Responses to “WHITEBOARD – 22 October 2013”
  1. Built up to 185/Deload 160

    Workout done with legs on rope climb. 100lb KB

  2. Dara says:

    I’m a little behind so:
    3000m row to warm up, 14:21
    up to 65# in complex
    3 sets at 50#

    then modified the WOD cause I was too lazy to get the rope out.
    10 rounds of 3 blue band pull ups then alternate 10 KB swings to chest, 55# or 15 glute ham raises each round

    I was too fried to do 70# overhead KB swings. Good lord.

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