WHITEBOARD – 27 October 2014


A. Front Squat: 
*5 sets of 5 at 75% last weeks 1 rep max


13m AMRAP of 8 Rounds:
5 Ring Dips
10 Wallballs
10 One Arm Dumbbell Overhead Squats (DB=1/4th BW)

3 Rounds of:
48s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
48s 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.

2 Responses to “WHITEBOARD – 27 October 2014”
  1. Kevin Olds says:

    275 x 5 x 5
    WOD: 6 rds + 5
    Prehab work, check.

  2. Dara says:

    WOD 5 rounds in heavy traffic and people stealing my stuff (new gym, not NHF)

    totally forgot the prehab work

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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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