WHITEBOARD – 01 December 2014


A. Front Squat: 
*5 sets of 3 at same load as last week

**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.

One Response to “WHITEBOARD – 01 December 2014”
  1. Dara says:

    5×3 at 123# (which should have been correct load last week)
    slightly less of a grind. the very last rep was sketchy but completed

    WOD, sub double unders to save my shoulder and regular push ups. 20# DB lunges
    complete in about 10 min

    plank and hollow hold complete

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

  • 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...

%d bloggers like this: