WHITEBOARD – 22 January 2014

Posted by beyultraining on January 22, 2014 · 2 Comments 

Workload: 

2300m Row (70% effort)

Then:

10 Row Intervals: 30s On – 30s Off

Then:

30 Minutes dedicated Mobility. Focus on soft tissue and then move to traditional stretching or PNF.

Notes: The 2300m row is to warm up the body.  The second part are some intervals to get some conditioning in.  Don’t do these at a true 100%.  Get the volume in and make it about 85-90% effort.

Filed under Workouts of the Day

Comments
2 Responses to “WHITEBOARD – 22 January 2014”
  1. Dara's avatar Dara says:
    January 22, 2014 at 8:33 PM

    Done. 10:42 on the 2300m

    Watched Paul set a PR while I foam rolled

    Reply
  2. dedikdrfc's avatar dedikdrfc says:
    January 23, 2014 at 8:44 AM

    Thank you for witnessing it Dara.

    A1. 2 Clean Pulls + 1 Hang Clean
    292# (Lifetime Hang Clean PR)

    Didn’t do the deload.

    WOD:
    275# deadlift
    1st round i subbed triple push ups but it felt like cheating so I then subbed inverted rows for the chin ups. my lats are still sore and week from last week’s crossfit workout at Sandys.

    Reply

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