WHITEBOARD – 22 September 2015


Movement Prep:

A1.Parallel Bar Dip : 4 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: 5 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: Work up to a max for the day

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


100 Push-ups

*Every break, perform a 100m sprint.

**Pick a version of the push-up where you can do 10-15 reps on at least the first handful of sets.

10 Responses to “WHITEBOARD – 22 September 2015”
  1. grzm says:

    movement prep: ✔︎ (20# on xiapeng forwards, 50# assist on dips)
    strength: failed twice attempting 115# strict press
    conditioning: 75 push-ups in 16:45, 13 × 100m

  2. The Champ! says:

    40 the 10×6

    wod was scored on most pushups in first round

  3. dedikdrfc says:

    Push Jerk:
    Warmup weight
    290 (f)
    290 (f)
    290 (f)
    288.5 (New Jerk PR… by .5 pounds so I don’t even know if I should count that)
    290 (f)


    • grzm says:

      New goal: squat what Paul can jerk.

    • Paul Dedik says:

      Let me tell you how awesome it feels doing 100 push-ups for time then going to practice where we scrummed and scrimmaged for two hours….

      No conditioning…just scrumming and hitting. My shoulders feel like tenderized steaks.

  4. kemm says:

    worked up to a squat set of 245# to get back into the swing of things

    4:14, first set was a 20.. so got whooped by the Champ in the “Official Scoring Method”

  5. Kevin Olds says:

    I did instead:

    5 rounds

    Ring Pull ups – 2, 4, 6, 8, 10
    Ring Dips – 5/round
    Dumbbell Thrusters 40# – 15, 12, 9, 6, 3
    Lunges 40# dumbbell – 16/round

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • 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...

%d bloggers like this: