WHITEBOARD – 23 March 2015

Posted by beyultraining on March 23, 2015 · 3 Comments 

Workload:

Back Squat: 3 sets of 3

*5 second negative and 2 second hold in bottom on 1st rep only! Use approximately 80% max.

Then:

8 Minute AMRAP:
50 Double-Unders
2 Handstand Push-ups (+2 every round)
5 Goblet Squats (100/55lb DB)

*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.

Filed under Workouts of the Day

Comments
3 Responses to “WHITEBOARD – 23 March 2015”
  1. Kevin Olds says:
    March 23, 2015 at 9:08 AM

    325# x 3 x 3
    WOD: 4rds 70# KB

    Reply
  2. grzm says:
    March 23, 2015 at 1:01 PM

    Back squat 170#
    AMRAP 75 singles, 24″ box push ups, 55# KB
    3 + 75 + 7

    Reply
  3. kemm says:
    March 23, 2015 at 1:40 PM

    220#

    3 +50 +7
    100# KB

    Reply

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  • 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...

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