WHITEBOARD – 19 October 2015

Movement Prep:

1a. Hollow Body Hold: 5 sets of 12s holds
1b. Shoulder Bridge: 5r after each set of 1a.

*If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees. This is STATIC. No rock. 

2a: Single Arm Plank: 3 sets of 12s
2b: Straddle Reverse Hyper Holds – 30s

*The video is for a plank walk, not a stationary plank but it does a nice job of demonstrating what a proper plank looks like. You should have protracted (slightly rounded upper back) shoulders, up on your toes, thighs together, straight arms, and have the chest swept over the hands a good amount. Single arm is the exact same as a standard but with 1 arm. None or slight rotation of the shoulders/thoracic. 

**For the straddle reverse hypers you can perform these on the brown glute ham machine. Come up to the top position while pointing the toes out and hold. Make sure your toes are above your glutes.

Strength Work:

Front Squat: 75% 5 sets of 5

*Pause 3 seconds on first 2 reps


6 Rounds of: 
8 DB Step-ups (4e Side – DBs = ~15% back squat)
12 Neutral Grip Push-ups
200m Run

4 Responses to “WHITEBOARD – 19 October 2015”
  1. Kevin Olds says:

    225# x 5 x 5 Front Squats
    WOD RX’d 60# DB

  2. kemm says:


    12:40 45#

  3. dedikdrfc says:

    Front Squats

    skipped wod due to time constraints

  4. dedikdrfc says:

    Did the workout from last Tuesday:

    So since I didnt really read the workout, I worked up to a max heavy complex…then read the workout and dropped and did two sets at 70%. So…

    Muscle Snatch + Paused Overhead squat:(2+1) 5 sets @70% max snatch


    Death March w/ 40# DBs
    Kipping Pullups

    Got through the round with 12 pullups + 10 DM

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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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