WHITEBOARD – 18 November 2013


Back Squat: 4 sets of 6

*All reps/sets should be done at (105%) 10 rep max completed THREE weeks ago.


15 Minute AMRAP:
3 Squat Cleans (65% Squat load)
50 Double Unders
3 Handstand Push-ups

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.

3 Responses to “WHITEBOARD – 18 November 2013”
  1. Dedik says:

    Back Squat: 280


    6 rds + 1 Squat Clean

  2. Kevin Olds says:

    BS: 265# x 4 x 6
    WOD 175 Sq. Cleans – 5 rds. + 2

  3. Dara says:

    I’m about to be in a hotel for 7 days so figured I may as well treat this more like a deload week.
    4×6 at 125# while thinking about Greg Everett and making sure I sat all the way down in the squat

    3 rounds of Dan’s morning class
    30s row
    10 jumping pull ups
    20 wall balls, 14#
    30 sit ups

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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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