WHITEBOARD – 14 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:

Back Squat: 1 set of 3 @ 90% max*

*If form is decent keep going for a max rep set.

Conditioning:

3 Rounds of (1 Minute at each station): 

Double-Unders

Pistols

Calorie Row

DB One Arm Hang Snatches

*Rest

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3 Responses to “WHITEBOARD – 14 September 2015”
  1. dedikdrfc says:

    Back Squat:

    378#

    Not bad for it being two days after playing a full 80 minute rugby match and feeling like the walking dead coming into the gym.

    Skipped wod in favor of stretching and rolling.

  2. grzm says:

    Movement prep: 35# for obliques
    Strength: skipped (left knee)
    Conditioning: 35# dumb bells, subbed air squats for pistols, 4 rounds

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  • John Donne – Meditation 17

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