WHITEBOARD – 10 September 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:
Clean: 3 sets of 2 @ 87.5% max
*Again, there should be no question that this is pulled from the floor and caught in a full squat, unless you are new to the movement or lack mobility to pull or catch from those positions.
Conditioning:
8 Rounds of:
30s Wallballs (20/14lbs)
30s Double Rope Whip
*Rest 60s and Repeat for 8 Rounds
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170#
movement prep: 35# for oblique reps
strength: skipped due to left knee
conditioning: 20# wall ball 12, 12, 12, 5, 8, 8, 8, 8; ropes 25 reps per round.
Jefferson Curls plus general stretching
Cleans:
255#
Skipped the WOD because of practice, but I did run 800m for some cardio.