WHITEBOARD – 03 April 2014


A1. Bench Press – Build to crisp 3 rep max

*Hit a total of 5 sets of 3 within 85% of the max (Going up or down)


B1. 7 Minute AMRAP
5 Push-ups
5 Burpees
10 Toes-to-bar

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

Notes: Have fun.  Before you hit the bench press make sure your shoulders are warmed up.  Go through your standard warm-up but maybe add some specific movements for the priming of the glenohumeral joint.

I like Ido Portal’s simple warm-up:

It really shows if you are tight thoracic (find yourself arching the spine out of position).  Enjoy.


3 Responses to “WHITEBOARD – 03 April 2014”
  1. Dara says:

    sat on my butt all day in a meeting
    and hitting up the oWowCow opening in Lambertville for free ice cream samples

    My kind of WOD

  2. dedikdrfc says:

    Bench Press:
    worked up to 185#. failed on third rep of 205. Deload to 175.

    5 Rounds completed

    10 minutes easy biking.

  3. 225×3, 250×3, 260×3, 275×2 (F) – Deload to 245

    3 rounds complete due to ab cramping after round 2.

    Bike done

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