WHITEBOARD – 31 August 2015

Movement Prep:

1a. Elbow Side Plank Twists: 4 sets of 4r (each side)
1b.Standing Weighted Oblique Reps: 10 (5 each way)

2a: Straddle V-ups: 4 sets of 3
2b: Jefferson Curl – 5

Strength Work:

Back Squat: 7 sets of 3 @ 75% max

*If you did more than 7 reps in the last max rep day add 10lbs to your projected max. If you hit 6-7 add 5lbs.


3 Rounds: 

200m Run

2 Cycles of:
1 Rope Climb
15 Back Extensions

*Rest 60s and Repeat for 3 rounds.

Notes: Please notice the new movement prep work. This is a progression in the difficulty. If you are still mastering the last series of movement look back at last Thursday for links on movements.

2 Responses to “WHITEBOARD – 31 August 2015”
  1. dedikdrfc says:

    Added more weight to my training max as mentioned so now im working off of a 417 total.

    Back Squats:

    Didn’t have time for the wod so I went for a 800m run to end the workout.

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