WHITEBOARD – 17 October 2016


A1. Tuck-up: 3x4rep

A2. Stiff Legged Windmill: 5e side

B. Front Squat (Barbell):  5 sets of 3 at 60% max


5 Rounds of:

200m Row
10 Sit-Ups (10-25lb plate held above head – parallel to ceiling at all times)
5 Plank hand walk ups*
10 Side-to-Side Squats (Unweighted)

*(Place a 45 & 25lb plate stacked right in front of you. While in a plank walk your hands to the front of the plates, then the back top and come back to the ground – Goal is to stay tight the entire time.)

3 Responses to “WHITEBOARD – 17 October 2016”
  1. dedikdrfc says:


    Front Squats:

    We all messed up and did 10 of the plank things.

  2. dedikdrfc says:

    Oh and then did a 400m run because I need to get my cardio back and my gut gone.

  3. Kevin Olds says:

    Tuck Ups – check
    Windmills done without weight
    FS: 225#

    WOD: 16ish.
    400m run

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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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