WHITEBOARD – 21 January 2015

Workload:

Complex: Clean Pull (1) + Power Clean (1) + Hang Clean (1) + Front Squat (2)

*Work up to max for the day in the complex. Deload to 85% and hit for 3 additional sets.

Then:

3 Rounds of

200m Row

Then:

3 Rounds of:
6 Stiff Legged Deadlift (DBs held to side. 1 DB = 1/10th best deadlift
6 Ball Slams (Really SLAM the ball. 20/14)

Then:

2 Rope Climbs (Wrapped)

 

Notes: The hang clean in the complex is NOT a power. You should receive and ride it into a full squat. Post questions about the second part.

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Comments
2 Responses to “WHITEBOARD – 21 January 2015”
  1. dedikdrfc says:

    Complex:
    240#
    Deload: #205
    that 240# was the most ive grinded through a complex in a while. felt good.

    WOD:
    40# DB
    Time:17:28

  2. Kevin Olds says:

    225# x 1
    190# x 3

    WOD:
    50# DB RXd

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