WHITEBOARD – 30 June 2015

Workload: 4 Sets of 10: Hip Extensions (Back Extensions with hip off pad 1-2” – Lightly weighted if you have them) Barbell Good Mornings (Lightly loaded on back rack. Hold barbell with close grip to keep back tight) Then: 5 Rounds of: 400m Row 1 Rope Climb 10 Dumbbell Hang Snatches (1 DB = 20% … Continue reading

WHITEBOARD – 29 June 2015

Workload: 4 Sets of 10: A1: Pistols (Weighted if you can) A2: Rear Foot Elevated Split Squats (Weighted with Dumbbells if you can) Then: 8 Minute AMRAP: 200m Run 12 Wallballs 5 Box-Jumps (24/20 – Step Down)

WHITEBOARD – 26 June 2015

Workload: “Helen” 3 rounds of: 400m Run 21 Kettlebell Swings (Full Ext. 55/35) 12 Kipping Pull-ups

  • 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...