WHITEBOARD – 13 October 2014

Posted by beyultraining on October 13, 2014 · 1 Comment 

Workload:

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

Then:

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

*Each dumbbell = 1/6th bw

Then:

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.


Notes: Post any questions.

Filed under Workouts of the Day

Comments
One Response to “WHITEBOARD – 13 October 2014”
  1. Dara's avatar Dara says:
    October 13, 2014 at 9:49 AM

    140#
    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

    Reply

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