WHITEBOARD – 01 April 2014


A1. Back Squat – 5 sets of 5 (78.5% 1 Rep Max)


B1. Every other minute for 20 minutes: 
5 Hang Clean (+2 every round)
1 Rack to overhead

C1. Push-up Ladder (On the minute ever minute): 

Notes: The back squats are slightly heavier than last week.  They should be pretty difficult to complete all 5 sets, but doable.

For B1. you perform your work within a 1 minute window.  You get to rest the remainder of that minute and an additional minute before going again.

The hang cleans go up every round by 2.  So 5, 7, 9, 11, 13, 15, 17, 19, 21, 23 are the working sets if you hit all reps.  If you fail to reach a number, go down two rounds and hit the remainder of the workout.

So, if I failed at 15 reps, I would drop down to 11 and hit that for the remaining intervals.  10 total intervals!

For C1. it is on the minute every minute.  Go till failure and stop.

Oh, by the way the new gym is open all thanks to me (April Fools – I did nothing).  Check it out, great space!

6 Responses to “WHITEBOARD – 01 April 2014”
  1. Kevin Olds says:

    what is the weight on the hang cleans?

  2. Sorry about that. 50% max lifetime clean. Also, you have to receive or bring down to a full squat.

  3. LT says:

    Snatch up to 95 which will be my opener.
    C+ j up to 130.

  4. Dara says:

    125# squat
    55# clean and split jerk for WOD
    stayed at 5 or 7 every round

    push ups, start at 2, increase by 2, up to 14 push ups

  5. Good vibes in the new place. Horrible workout. Whoever designed that is a real prick.


    170 for B1: 5,7,9,11, 7(f), 9, 9, 2, 9, 9

  6. dedikdrfc says:

    Back Squat: 300x5x5. That’s the worst squats have felt in a long time. Chalking that up to being mid-season in rugby and just general leg fatigue.

    Finished rounds through 11. Completed 3 of 13 because the weight crashed oddly onto left wrist. Down to nine. Didn’t finish 11. I think I finished 5 in my last set.

    Lost my lunch.

    Did not do because of said lunch losing. Haven’t felt that thrashed after a wod in a long time.

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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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