WHITEBOARD – 04 March 2014


A1. Muscle Snatch
*8 sets of 3 at approximately 75% max muscle snatch.


B.1. 21-15-9
Kettlebell Swing 55/35 – Full Extension

*Perform the following in-between sets of swings:
1 Rope Climb
250m Row

Notes:  Workout is the same as last Tuesday except lower volume row and lighter KB swings.  If you don’t know your max muscle snatch work to a good, crisp, 3 rep max for the day and hit approximately 6 more sets within 85% of this.

Again, this week is not to be done at full intensity.

6 Responses to “WHITEBOARD – 04 March 2014”
  1. Dara says:

    Hotel. I got a cable machine but get this one…the cardio equipment is in a different room down the hall from the weight equipment

    • A1. Cuban presses: 4×10 A2 DB stiff legged deadlifts: 4×10 B1. Chin grip late pull downs: 4×10 B2. Split stance dB squat (lunge stance): 4×10

      C1. Interval run: 1 minute easy pace/30s 85% pace. 5 total intervals.


      • Dara says:

        Now I know what to do Thursday
        Today ended up with single arm DB muscle snatches
        DB swings, 21-15-9 each arm
        lat pull downs
        jumping squats during WOD
        follow up with 4 x 1min sprint intervals

  2. LT says:

    Snatch + hang snatch up to 80
    Clean + hang clean up to 120

  3. kevineleven says:

    140# x 3 x 8
    WOD @ 8:00

  4. dedikdrfc says:

    I did some scrum work by loading a bunch of weight on the sled. It was fun.

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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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