WHITEBOARD – 07 January 2016

Movement Prep:

1a.Straddle Reverse Hyper: 3 sets of 5
1b.Standing Weighted Oblique Stretch: 30s each side

2a: Hanging 1/2 Tuck Leg Lift – bjgaddour: 3 sets of 5
2b: Jefferson Curl Hold – 30s

**Oblique Stretch: Instead of reps, like we have been doing, hold the dumbbell to the side and hold in the deep side arch. Let the oblique open and do not let the opposite foot come off the ground.

***Handing Tuck – Make sure your knees are coming up as far as you can. No bend in those arms as well. If you don’t have these, go back to our V-up variations.

****Jefferson Curl Hold, is similar to the Oblique Stretch. Curl yourself into the deep position of the jefferson curl and hold it for 30s. You will use a lighter weight than you most likely did for the reps. Think about squeezing the quads in the low part to keep legs straight and try to get the chest to thighs/knees.


A1. Deadlift: 5 sets of 5 at 75% max
A2. X-Band Walks: 10 steps each way in-between


5 Rounds of: 
25 Full Extension KB Swings (55/35lbs)
5 Deadhang Pull-ups



2 Responses to “WHITEBOARD – 07 January 2016”
  1. kemm says:


    Only had time for 3 rounds of the WOD and that took 8:23.

  2. dedikdrfc says:

    Prehab work done


    Greenband Pullups
    55# KB


    Im just happy I was able to get through that after Tuesday.

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  • John Donne – Meditation 17

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