BLACKBOARD – 18 August 2014


A. Back Squat: 3×5 + 1×6 + 1×7
*SAME weight as last week


B1. On the minute for 10 Minutes:
5 Burpees
7 Wallballs (Add 1 Wallball each round.  Once you fail your work set, drop down 5 wallballs and hold on till end)


3 Rounds of:
24s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
24s Hollow Body Hold (No Rock – If difficult and spine leaves ground please scale down to a tucked hollow hold. Feet on ground under knees.

Squats.  Same as last week but the fourth set should be a set of 6 and the fifth set should be a set of 7 Ok. Again, this should only occurr if the sets of 5 are feeling confident now.

For the gymnastic work, same work sets as last week.

It sounds like mostly everyone is enjoying the repetition. I think there are some positives to this type of programming, but of course I would since I am writing it.  Again, post up any nagging injuries if they pop up.


2 Responses to “BLACKBOARD – 18 August 2014”
  1. Dara says:

    increasing the weights just a smidge week over week in addition to the extra reps

    hit 12 wall balls then did sets of 7
    super tight shoulders

  2. kevineleven says:

    250# x 5 x 3
    250# x 6 x 1
    250# x 7 x 1

    WOD completed up to 12, then sets of *ahem* up to seven

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