WHITEBOARD – 15 December 2014


A. Front Squat: 
*Work to a 1 rep max for the day in the hopes it was better than last testing.  Deload to 85% and his 2 sets of 3.

*No Pause


On the minute for 12 minutes
EVEN: 18 Wallballs
ODD: 10 Push-ups


4 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.

6 Responses to “WHITEBOARD – 15 December 2014”
  1. Kevin Olds says:

    FS: 300×1

    WOD Rx’d, unbroken

  2. dedikdrfc says:

    Front Squat:
    317 (2# Lifetime PR)
    Deload: 270x3x2

    WOD: Done RX’d and unbroken. First time I was able to string together pushups on the wrist in almost two months so that is great.

    Going to definitely feel that tomorrow.

  3. kevineleven says:

    Dis workout from last tuesday:
    225# 2 cleans, failed Jerk
    WOD: RX’d, unbroken, and no back spasms or limping

  4. dedikdrfc says:

    Workout from last Tuesday as well.

    Complex up to 235#
    255 x 1 hang clean x 1 split jerk
    265 x 1 hang clean

    Had to do single chin ups for all sets again.

  5. Dara says:

    Just had 8 days off…
    Fail at 141#. Which was okay when I thought my PR was 140#. Then I checked and my PR is 150#.
    But that 150# was only to parallel and that 135# was ass to ankles

    WOD from Friday with 25# DB thrusters

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