WHITEBOARD – 20 September 2016

Strength:A1. Bent Hollow Hold: 3 sets of 36s*

A2. Cat-Cow: 10

B. Bench Press (Dumbell): 5 sets of 5– ~70% 1 rep max or 30% barbell max

Workout:

12 minutes of: On the Minute, Alternating Movement:

10 Burpees

20 Kettlebell Swings – Chest/55-35lbs

*You can rest the remainder of the minute if you complete your work for that minute 

Cooldown:

Shoulder Extension Walks: 4 sets of 6

*If you feel these in your bicep, try going with a wider grip at first. Remember, mobility work should NOT be a max effort. It should be mildly uncomfortable. This movement should not pull in the bicep insertion.

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Comments
One Response to “WHITEBOARD – 20 September 2016”
  1. dedikdrfc says:

    Prehab:
    Done

    Bench Press (Dumbell)
    65# DBs

    WOD
    Done
    consistently had 33-35 seconds rest for each round regardless of movement

    Cooldown:
    Done

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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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