WHITEBOARD – 12 January 2016


Movement Prep: 

A1. Deep Ring Dips : 4 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 – : 5 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: 3 sets of 10 at 65% press
A2. Cuban Press– 5 reps in-between sets

*Perform as a superset.


5 Rounds of: 
Double Unders – 50
Bear Walk Lap – 1
Rope Climb – 1

3 Responses to “WHITEBOARD – 12 January 2016”
  1. kemm says:


    19:43, the last 2 rope climbs I made it about 80% of the way without legs.. couldn’t finish them off

  2. dedikdrfc says:

    Rugby Workout last night.

    1 Minute Fit test: Max situps

    Front Squat: 15×3 EMOM

    WOD: 4 minute AMRAPs
    15 Wall Ball sit-ups 20#
    10 Ring Push ups
    10 air squats
    3 rounds + 15 + 10 + 3

    100 m row
    10 kb swings 45#
    10 burpees
    2 rounds + 9m

    50 double unders
    15 dumb bell push press
    10 box jumps 24
    2 rounds even

    50 Tire Strikes each arm.
    2 min total wall sit

  3. Kevin Olds says:

    Prehab – check
    Presses- 95# CP – 25# DB
    WOD completed, untimed

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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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