WHITEBOARD – 15 September 2015


Movement Prep:

A1.Parallel Bar Dip : 3 sets of 3
A2.Xiapeng Forward: 5 reps

*Please note I want your dips on the parallel bars, not rings. Full range is full lockout at the top and then at the bottom your arm pits should be very close to the hands. If you don’t have these do BENCH DIPS. SLOW them down if easy. 

**Arm should not bend at all in the Xiapeng forward. You should rotate at the waits like the demo and the bicep should pass right by the ear in the example. Pace is the same throughout the movement.

B1.Bent Arm Chin Hang: 4 sets of 12s
B2. Bent Twisting Lat Stretch – 10 reps

*Notice that your chin is not pushing forward and your elevating your body/chest so there is a couple inches between the bar and your chin. If you don’t have these work on elevated ring rows untill you can do 5 sets of 10

*Perform the bent twisting lat stretch by grabbing the ballet bar with a shoulder width overhang grip. Fold at the waist until the chest is parallel to the ground. You should feel a minor stretch in the lats and then twist opening the chest side to side.

Strength Work:

Push Jerk: 2 sets of 2 at ~ 90%

*Again, if you are not proficient in the Push Press yet, please use Push Press as your training movement for this cycle.


4 Rounds:

50m Sled Push (115/75)

5 Handstand Push-ups

20 Walking Lunges (Unweighted)

*Rest 30s and repeat for 4 cycles

7 Responses to “WHITEBOARD – 15 September 2015”
  1. The Champ! says:

    truthfully, picture of Bruno and I or Richlin and I, which is your favorite?

  2. grzm says:

    movement prep: assisted dips @ 60#, xiapeng forwards with 15# dumbbell
    strength: strict press 2 × 95#, 2 × 100#, 2 × 105#, 2 × 110#
    conditioning: 12:08, subbed 5 x 40# (each arm) one-armed strict dumbbell press for HSPU

  3. The Champ! says:

    wod complete + 20 minutes of bike

    I miss Kemm

  4. dedikdrfc says:

    Lacrosse ball tissue work
    Xiapeng forward 12# weight
    Weighted swings (literally just swinging the weight around because it felt great on my shoulder socket)

    Push Jerk

    Rugby Conditioning:

    5 Rounds:

    2 Power Clean: 185#
    2 Handstand Pushups
    25 meter Sled push ( I had three 45# plates on there. Don’t know what the sled weighs)
    125 meter run
    25 meter Sled drag (same weight)


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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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