WHITEBOARD – 02 December 2013


Back Squat: 5 sets of 5

*All reps/sets should be done at (90%) 5 rep squats done on 25 NOV 2013


On the minute for 5 minutes perform:
5 Barbell Thrusters (95/65lbs)
*Rest of Minute (ROM) perform: Sit-ups

Rest 2 minutes then: 

On the minute for 5 minutes perform:
5 Barbell Thrusters (95/65lbs)
*ROM: Plank Holds

Notes: Hope everyone had a great Holiday.

6 Responses to “WHITEBOARD – 02 December 2013”
  1. Dedik says:

    Back Squat: 260#

    Wods: Complete

  2. Kevin Olds says:

    255 x 5 x 5
    WOD Completed

  3. Dedik says:

    Since there was no WOD posted, and we were being nostalgic about the worst wods we’ve seen, I decided it would be a good idea to do Madi.

    One round for time:
    100 x Double Unders
    90 x Back Extensions
    80 x Squats
    70 x Situps
    60 x Walking Lunges
    50 x Push-ups
    40 x Box Jumps (24/20)
    30 x Wall Balls (20/14lbs)
    20 x Burpees
    10 x Pull-ups

    23:24 which, believe it or not, is a PR. Didn’t feel like one but hey.

  4. Kevin Olds says:



    37:00 ( would have been a PR as well, if not for the stomach cramp at the end of the sit-ups )

  5. Jamie Wulf says:

    12/3/13 Madi – 22:22 (still haven’t gotten the hang of double-unders, did 150 singles instead)

  6. Dara says:

    First day back in a week. Harder than I thought

    115x5x5….worked on getting to full depth on the squat

    2 rounds with 65#, the rest with 45#

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