WHITEBOARD – 16 March 2015


Back Squat: 3 sets of 5

*5 second negative and 2 second hold in bottom on 1st rep only! Use approximately 70% max.


5 rounds of:
400m Row
10 DB Thrusters (DBs = 20% 1 rep barbell press)

*Pause 1 second at the lockout of each thruster.

Notes: Please see that the slow negative and hold is only on the first rep of each set of the back squats. Also, for the thrusters you should hold the lockout for 1 second at the top. This is to reinforce the finish of the press and to learn to stack the shoulders. Open up your shoulders before the workout if you don’t have a natural lockout.

3 Responses to “WHITEBOARD – 16 March 2015”
  1. Kevin Olds says:

    280# x 3 x 5
    WOD RX’d 40# dumbbells

  2. grzm says:

    3 × 5 135#
    WOD 32 pulls, 25# per round

  3. kemm says:


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