WHITEBOARD – 02 December 2013
Workload:
Back Squat: 5 sets of 5
*All reps/sets should be done at (90%) 5 rep squats done on 25 NOV 2013
Then:
On the minute for 5 minutes perform:
5 Barbell Thrusters (95/65lbs)
*Rest of Minute (ROM) perform: Sit-upsRest 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.
Beyul Training 
Back Squat: 260#
Wods: Complete
255 x 5 x 5
WOD Completed
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.
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.
12/3/13
Madi
37:00 ( would have been a PR as well, if not for the stomach cramp at the end of the sit-ups )
12/3/13 Madi – 22:22 (still haven’t gotten the hang of double-unders, did 150 singles instead)
First day back in a week. Harder than I thought
115x5x5….worked on getting to full depth on the squat
WOD.
2 rounds with 65#, the rest with 45#