WHITEBOARD – 09 December 2013

Posted by beyultraining on December 9, 2013 · 2 Comments 

Workload:

Back Squat: 5 sets of 5

*All reps/sets should be done at (102.5%) 5 rep squats done on 25 NOV 2013

Then:

On the minute for 5 minutes perform:
5 Barbell Thrusters (50% 1 rep barbell thruster max)

Immediately Perform: 

5 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

At the beginning of the next minute perform:

On the minute for 5 minutes perform:
5 Barbell Thrusters (50% 1 rep barbell thruster max)

Notes: Have fun.

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 09 December 2013”
  1. Dara's avatar Dara says:
    December 9, 2013 at 9:58 AM

    back squat 5×5 120#
    today’s key word was ‘Pavel’. sit all the way down

    WOD, sub muscle snatch 50% for the thrusters and mod Cindy with push ups, air squats and sit ups

    Reply
  2. Kevin Olds's avatar Kevin Olds says:
    December 9, 2013 at 2:48 PM

    280# squats x 5 x 5
    WOD completed – 95# thrusters

    Reply

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