WHITEBOARD – 17 November 2014


A. Front Squat: 
*6 sets of 3 at 85% last weeks 1 rep max

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


7 Rounds or 14 Minute AMRAP (Whatever comes first):
5 Ring Push-up
10 Reverse Dumbbell Lunge
10 Burpees


3 Rounds of:
50s Plank Hold (Exaggerate shoulder forward and protracted – Rounded upper back)
50s 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.

4 Responses to “WHITEBOARD – 17 November 2014”
  1. dedikdrfc says:

    Finally able to get to a Monday wod. First time long time.

    Front Squat:

    7 rounds completed (just barely)
    35# DBs on the lunges.

    I have a feeling im going to feel that one tomorrow.

  2. Kevin Olds says:

    FS : 245# x 6 x 3
    5 burpees shy of either 6 or 7 rounds ( lost count )
    40# DB

  3. Dara says:

    Hotel sub
    6 supersets of 8 pause goblet squats and 8 leg press

    two rounds in and my shoulder/tricep thing flared so I went to pull downs, reverse lunges and run. Just did it for 14 min

  4. Dara says:

    that was a grind

    jerk dip, split jerk work
    every minute for 10 minutes, 1 jerk dip, 1 split jerk
    6 sets at 85#, 4 sets at 87#

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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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