WHITEBOARD – 06 October 2014


A. Back Squat: 5 sets x 3 Reps 
*Same as last week.


B1. 10 Rounds:
4 Jump Squats (BD Held to side: 40/20lbs)
8 Reverse Lunges (BD Held to side)
5 Neutral Grip Push-ups (Use Dumbbell Handles for grip)


4 Rounds of:
36s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
36s Hollow Body Hold (No Rock – If difficult and spine leaves ground please scale down to a tucked hollow hold. Feet on ground under knees.

If you want to stay still keep it at 5×5 and keep the bar moving throughout all reps.

2 Responses to “WHITEBOARD – 06 October 2014”
  1. Kevin Olds says:

    again appreciate the early posts – will be back in the office ( and the gym ) tomorrow.

  2. Dara says:

    I did squats on Saturday too, this is a slight increase from then

    WOD completed
    easy pace, my heart was racing even doing squats

    plank and hollow rock completed

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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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