WHITEBOARD – 28 September 2015

Movement Prep:

1a. Elbow Side Plank Twists: 3 sets of 12r (each side)
1b.Standing Weighted Oblique Reps: 10 (5 each way)

2a: Straddle V-ups: 3 sets of 10
2b: Jefferson Curl – 5

Strength Work:

Front Squat: 75% 3 sets of 5


3 rounds of:
10 Strict Presses (50% Max 1 Rep)
35 Wallballs (20/14lbs)


4 Responses to “WHITEBOARD – 28 September 2015”
  1. grzm says:

    movement prep: 1a/b only
    strength: 155#. knee was fine during squats, no pain but a little discomfort after third set
    conditioning: 65# press, first round wall-balls from 20# to 10#, second and third rounds just air-squats. couldn’t focus enough on good squat form during wall-balls to keep knee from hurting, though it was okay with slower air-squats

  2. kemm says:

    Did back squat due to missing the max squat, 275#

    11:07 75#

  3. Kevin Olds says:

    Front Squats: 225# x 5 x 3
    WOD: untimed, 95# Press

  4. The Champ! says:

    Front Squat 155 3×5

    10:07 75#

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  • John Donne – Meditation 17

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