WHITEBOARD – 22 January 2015

A1. Close Grip Bench Press: 4 Sets of 6
*Grip should be shoulder distance, no further out.
**Bump up load from last weeks sets of 10
A2. Weighted Shoulder Dislocates: 3 sets of 10
*Superset these with the bench. Slow and very controlled! 5-10lbs for most. TRY for a closer grip as your progress
On the minute for 5 minutes:
*Kick up to a handstand. Perform 1 Handstand Push-up and then drive the hands into the ground making the body into a pencil. Hold for 12s
**If this is easy put hands up on a raised surface making the press a deficit.
Six 60s rows
*Rest 70s and repeat
**Post total Calories
Notes: Post comments. instructions are throughout the workout.
One Response to “WHITEBOARD – 22 January 2015”
  1. Kevin Olds says:

    Bench 195# x 10 x 3
    WOD RX’d 141 calories

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 )

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: