WHITEBOARD – 26 October 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 9
2b: Jefferson Curl – 5

*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: 60% 3 sets of 8

*No pause

*Perform 6 Box jumps in-between sets, catching in a controllefd deep squat position.

Conditioning:

8 Minute AMRAP: 
10 Wallballs (20/14)
7 Ball Slams (20/14)
10 Weighted Sit-up (20/14lb medball held at chest)

 

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Comments
4 Responses to “WHITEBOARD – 26 October 2015”
  1. grzm says:

    Movement prep: subbed 6 for 12 plank twists
    35# for oblique reps
    Strength: 95#
    Skipped conditioning

  2. dedikdrfc says:

    Front Squats:
    195#

    Box Jumps:
    Done

    WOD:
    6 rounds + 10 + 7 + 1

  3. kemm says:

    135#

    7 rounds

  4. Kevin Olds says:

    175# x 3 x 8
    WOD: 6 rounds

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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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