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.


8 Rounds of:

30s Wallballs (20/14lbs)

30s Double Rope Whip

*Rest 60s and Repeat for 8 Rounds

3 Responses to “WHITEBOARD – 10 September 2015”
  1. grzm says:

    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.

  2. dedikdrfc says:

    Jefferson Curls plus general stretching


    Skipped the WOD because of practice, but I did run 800m for some cardio.

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