WHITEBOARD – 08 December 2016

Strength:

A1.Elbow Side Plank Twist: 4×10 reps

A2.Standing Oblique Side Bend: 5r each side

B. Clean Pull + Clean Wave;

2+1 – 72.5% , 77.5, 82.5

1+1 –  77.5, 82.5, 87.5

0+1 – 82.5, 87.5%, 92.5

*Percentages are all based on 1 rep clean max. You do all sets from top to bottom within the column, and then move to the next (2+1 [70%], 1+1 [75%], 0+1 [80%], 2+1 [75%], etc.)
Workout:

For time:

5, 10, 15, 20, 15, 10, 5 Burpees

5 dumbbell thrusters (DB = 50% max press) 

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Comments
One Response to “WHITEBOARD – 08 December 2016”
  1. dedikdrfc says:

    B. Clean Pull + Clean Wave
    Wave 1:
    210, 225, 240

    Wave 2:
    225, 240, 253

    Wave 3:
    240, 253, 270

    WOD:
    45# DB

    10:54

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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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