WHITEBOARD – 27 March 2014

Workload: 

A1. Clean Pull (1) + H. Clean (1) + Front Squats (3) – Build to crisp 1 set max

*Deload to 85% – 3 sets of 2

Then: 

B1.
7 Rounds of:
1 Minute Max effort bike sprint
6  Towel Pull-ups (Rest Remaining minute)

B2.
10 Minute easy bike ride (65-70% effort)

Notes: You will be seeing complexes on Thursday for a bit.  This is to build our volume up and put the bar in your hands longer.  If you have questions on any part of the complex post here.

For the second part (B1), set the clock to beep every minute.  Perform a pretty true bike sprint, hop off and then hit your rope climb.  Try to start unassisted (all arms) and as you fatigue wrap safely with the legs.  Whatever time is left after the climb in the second minute you rest.

This is almost identical to last week, besides one less pull in the complex and towel pull-ups instead of a rope climb.

 

 

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Comments
3 Responses to “WHITEBOARD – 27 March 2014”
  1. Dara says:

    missed post
    did a snatch complex of 2 halting snatch deadlift, 1 snatch, 2 OHS.
    up to 75#. deload 3 sets at 60#

    having issues with OH position

    and tired, oh so tired. plus a pulled leg muscle/tendon/something. no conditioning.

  2. LT says:

    Snatch up to 95. Missed 99 four times.
    Clean + Jerk up to 125. Cleaned 137, missed jerk. Distracted by Kramli’s cue of “there is still three days left to achieve the title of stupidest move ever at NHF.”

  3. dedikdrfc says:

    Worked up to 245# on the clean complex. Could have probably gone higher but didn’t want to burn myself out for practice tonight.

    skipped wod for same reason.

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