WHITEBOARD – 11 November 2013


Back Squat: 5 sets of 6

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


15 Minute AMRAP:
5 Squat Cleans (60% Squat load)
50 Double Unders
5 Handstand Push-ups
250m Row

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.

5 Responses to “WHITEBOARD – 11 November 2013”
  1. Dara says:

    5 x 10 goblet squats, 50#
    5×10 leg extensions, 60#
    15 min AMRAP
    100m run, 5 DB thrusters, 5 push ups
    20# DB

    Today provided an inkling that maybe I’m making some progress. Those goblet squats felt almost easy

  2. dedikdrfc says:

    Back Squat: 250#


    3rds + 5 squat cleans + 50 DU + 2 HSPU

  3. Kevin Olds says:

    215# Squats 5×6
    WOD 3 rounds + 5

  4. Dara says:

    120# squat
    60# (oops, thought it was supposed to be 50% squat load)
    sub 150 singles, mod HSPU
    3 rounds +5 +5singles

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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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