WHITEBOARD – 03 November 2014

Posted by beyultraining on November 3, 2014 · 1 Comment 

Workload:

A. Front Squat: 
*6 sets of 3 at 77.5% last weeks 1 rep max

**Pause for 2 seconds on first rep of each set.

Then:

3 Rounds of (1 minute at each station):
Double Unders
Wallballs (20/14)
Dumbbell Step-ups (1/6th BW)
High Hang Muscle Snatches (75/55lbs)
Rest

Then:

4 Rounds of:
40s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
40s 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 – 03 November 2014”
  1. Dara's avatar Dara says:
    November 3, 2014 at 9:50 AM

    108# x 5 sets
    110# x 1 sets
    pulled a hip flexor or something on that last set so the WOD was painful

    WOD with Dan’s class
    single jump rope
    14# wall ball
    15# DB step up
    30# high hang muscle snatch

    core work complete

    Reply

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