WHITEBOARD – 04 November 2013


Back Squat: 5 sets of 8

*All reps/sets should be done at 10 rep max completed TWO weeks ago.


15 Minute AMRAP:
3 Bear Cycles (55%  Back Squat Load):
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

50 Double Unders

Notes: POSITIONING, POSITIONING, POSITIONING.  The second part is a barbell complex mixed with cardio.  Anytime this is done you need to slow your breathing/pace down to allow for proper transitions.

4 Responses to “WHITEBOARD – 04 November 2013”
  1. Dedik says:

    Rugby season’s over…time to squat again.

  2. dedikdrfc says:

    Also, caption: “Dat ass!”

  3. Kevin Olds says:

    215 x 8 x 5

    WOD 5 rounds + 3 + 21

  4. dedikdrfc says:

    Worked up to:


    Bear Complex: 130#
    6 Rounds + 1(of 3)

    first three rounds of DU done unbroken which was a pleasant/unpleasant surprise.

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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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