WHITEBOARD – 13 October 2014


A. Back Squat: Work up to a max double for the day.  Keep it crisp 
*Deload to 80% and 2 sets of 5


B1. 8 Rounds:
5 DB Hang Clean to Presses
10 Walking Lunges (DB held to side)
200m Row

*Each dumbbell = 1/6th bw


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.

Post any questions.

One Response to “WHITEBOARD – 13 October 2014”
  1. Dara says:

    missed second rep of 145#
    deload at 115#

    WOD, 5 rounds, 20#DB (on the light side)
    sub neutral grip thrusters for clean/press cause it was easier on my shoulder

    plank/hollow rock
    I learned that the world record to hold a plank position is 3 hours 26 minutes. Don’t get any ideas for future WODs

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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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