WHITEBOARD – 30 March 2015


Back Squat: 3 sets of 5

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


5 Minute AMRAP:
3 Thrusters (+2 Every Round)
5 Overhead Squats

*The thrusters bump up every round in volume (3,5,7,9,11, etc).  95/60lbs for barbell

Rest 60s Then:

 4 Minute AMRAP: 

30 Double-Unders
15 Unanchored Sit-ups

Notes: Please see that the slow negative and hold is only on the first rep of each set of the back squats.

5 Responses to “WHITEBOARD – 30 March 2015”
  1. Kevin Olds says:

    Still getting over the plague. Will hopefully be back in action tomorrow.

  2. grzm says:

    Squats 205 185 185
    thrusters/overhead squats 75# 3rds + 3
    90 singles, 1 rd + 90 + 13

  3. kemm says:


    3 rounds +9
    3 rounds +30 +14

  4. dedikdrfc says:

    with kevin. just started to come down with something so avoiding as much contact as possible

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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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