WHITEBOARD – 19 November 2013


Build up to a heavy single in the following barbell complex (deload to 85% and hit (1+2) for 3 additional sets):

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

6 Rounds of:
6 Barbell Bent Row (Load = Heaviest Complex Weight)
12 Stiff Legged Deadlifts (Load = Heaviest Complex Weight)

5 Rounds of:
1 Legless Rope Climb
12 Back Extensions (45/25lb plate held at chest)

Notes:  For Mid-Hang work you want to make sure your hang position is identical from rep to rep.  Make sure to notice that the deload has 2 power snatches after the pull.

3 Responses to “WHITEBOARD – 19 November 2013”
  1. kevineleven says:

    Complex up to 175#
    Drop sets 150#

    WOD RX’d 175#

  2. Dedik says:

    Snatch Complex:
    worked up to 180. 155 opn the deload.

    Wod 1: Done with 180

    Wod 2: Done

  3. Complex: 225. Deload: 190

    Workout:Completed with 225. Legless turned to legged on 4&5. My weakness strikes again.

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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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