WHITEBOARD – 08 September 2015

Movement Prep:

1a. Hollow Body Hold: 3 sets of 12s holds
1b. Shoulder Bridge: 5r after each set of 1a.

*If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees. This is STATIC. No rock. 

2a: Single Arm Plank: 3 sets of 6
2b: Straddle Reverse Hyper Holds – 30s

*The video is for a plank walk, not a stationary plank but it does a nice job of demonstrating what a proper plank looks like. You should have protracted (slightly rounded upper back) shoulders, up on your toes, thighs together, straight arms, and have the chest swept over the hands a good amount. Single arm is the exact same as a standard but with 1 arm. None or slight rotation of the shoulders/thoracic. 

**For the straddle reverse hypers you can perform these on the brown glute ham machine. Come up to the top position while pointing the toes out and hold. Make sure your toes are above your glutes.

Strength Work:

Back Squat: 5 sets of 3 @ 82% max.


For Time: 

50 Double-Unders

50 Sit-ups

50 Kettlebell Swings

35 Double-Unders

35 Sit-ups

35 Kettlebell Swings

15 Double-Unders

15 Sit-ups

15 Kettlebell Swings

5 Responses to “WHITEBOARD – 08 September 2015”
  1. Kevin Olds says:

    Prehab : Check
    BS : 315# x 5 x 3
    WOD: 18 min (situps killed my time on this one)

  2. kemm says:


    9:43, 55# to chest

  3. grzm says:

    movement prep.
    @dana How long are we supposed to hold the 1-armed planks?

    skipped squats: left knee is still aching

    21:38, 32# to chest. first time doing 100 du, I believe.

  4. dedikdrfc says:

    Back Squat:

    I did the one version on the whiteboard that included running (400/200/100 run situps kbs). I added an extra 100m run at the end to make it an even 800m.


    All situps and KB Swings done unbroken.

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