WHITEBOARD – 10 November 2014


A. Front Squat: 
*8 sets of 2 at 85% last weeks 1 rep max

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


6 Rounds or 15 minute AMRAP (Whatever comes first):
25 Double Unders
10 Pistol (5 Each Side)

10 Alternating Dumbbell Press (1/5 1 Rep Barbell Press)
1 Waiter Walk (Each Side – Same load as Dumbbell Press)


2 Rounds of:
60s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
60s 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 – 10 November 2014”
  1. Kevin Olds says:

    245# x 2 x 8
    WOD: 40# dumbbells RX’d

  2. Dara says:

    Leg super sets of pause goblet squats/step ups and lunges/stiff leg deadlifts

    sub 1 min run
    air squats
    20# DB

    Spaced the core 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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