WHITEBOARD – 12 March 2015


5 sets of Barbell Complex:
Push Press (3) + Clean Grip Overhead Squat (1)

*Build to a static weight across all 5 sets that challenges positions but you don’t fail. If you do not have the mobility for a Clean Grip Overhead squat, work snatch grip back rack push press + overhead squat. If you don’t have this, work push press 3×5 and do weighted shoulder dislocates (10×5) and work to narrow the grip.


5 Rounds of:
5 One Arm DB Clean (1) to Push Press (1) (Left)
10 Push-ups
5 One Arm DB Clean (1) to Push Press (1) (Right)
10 Pistols

*One DB = 30% max barbell push press

Notes: Please see comments for barbell complex. Make sure whatever movement you pick, you do well.



4 Responses to “WHITEBOARD – 12 March 2015”
  1. kevineleven says:

    complex up to 145# x 5
    WOD RX’d 1.5 pood

  2. grzm says:

    complex: worked up to 80#, back press, snatch grip overhead squat
    WOD:25#, 5 push-ups per

  3. kemm says:

    complex: 80#
    WOD: 50#

  4. Dara says:

    Back by popular demand
    up to 65# on the complex then up to 80#on 3RM push press, no squat
    WOD complete
    20# DB
    sub scap push ups
    band assist pistols

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