WHITEBOARD – 05 January 2016


Movement Prep: 

A1. Deep Ring Dips : 3 sets of 3
A2.Xiapeng Forward: 5 reps

*Please note this is now RINGS. Only perform these if you did the straight bar version up to 5×5. 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 straight bar dips or 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.L-Sit Chin-up – : 3 sets of 1
B2. Bent Twisting Lat Stretch – 10 reps

*Chin-up on bar, not rings. VERY Controlled. Legs should not drop past horizontal entire ascent or descent. If you don’t have these, inversted rows/chin holds/tucked 1 legged l-sit chin holds, and l-sit chin holds are the progression to get there. 

*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.


A1. Standing Press: 4 sets of 10 at 60% press
A2. Cuban Press– 5 reps in-between sets

*Perform as a superset.


6 Rounds of: 
25 Calorie Row
15 Push-ups


5 Responses to “WHITEBOARD – 05 January 2016”
  1. dedikdrfc says:

    skipped wod because of rugby workout later in the evening.

    Rugby workout:

    Deadlift EMOM
    15 minutes x 3 reps

    20 front rack lunges (95/75) (started at 95, lowered to 75 for last two sets)
    20m sled push
    10 pullups
    5 bar dips


    situps x 2
    bicycles x 2
    flutter kicks x 2
    russian twists x 2

    Cash out:
    5×4 partner tire flips
    2 rope climbs

    • dedikdrfc says:

      Deadlift EMOM
      15 minutes x 3 reps

      20 front rack lunges (95/75) (started at 95, lowered to 75 for last two sets)
      20m sled push
      10 pullups
      5 bar dips

      *Every 2 minutes stop and do 5 burpees


  2. Kevin Olds says:

    Prehab check,
    Strict Presses 4×10 @ 75# (not 60% but shoulders still recovering)
    Cuban presses – 20# db
    WOD: check

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    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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