BLACKBOARD – 25 August 2014


A. Back Squat: 4×5 + 1×10
*SAME weight as last week


B1. On the minute for 10 Minutes:
100m Run
5 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.  If they have been going well, and you feel decent today for the last set try to hit a set of 10.  What I don’t want is the form to turn to pure crap.  Mentally hit the 5, then rep 1 at a time with proper attention.  If you feel like the next rep would be bad stop there.  This should build confidence for the next 4 week cycle to bump our weights up.

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


3 Responses to “BLACKBOARD – 25 August 2014”
  1. Dara says:

    Of course! I’ll be missing 3 weeks of the next 4 week cycle……

  2. Kevin Olds says:

    250# x 4 x 5
    250# x 1 x 10
    WOD: Got up to set 10 and missed round 7’s wallballs. Last 3 rounds at 5

  3. dedikdrfc says:

    275x1x10. I told myself i wasnt going to do it but felt good and did it. Then i immediately regretted it haha.

    WOD: Got through round 7, missed 8, finished with sets of 7 wallballs.

    I have a feeling I’m going to regret this tomorrow come rugby practice time.

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  • John Donne – Meditation 17

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