WHITEBOARD – 10 July 2017


A1. Straddle-Up: 3 sets of 10
A2. Stiff Legged Windmill – 5 Reps each side

B1. Ring Dips: 3 sets of 3
B2. Wrist Conditioning: 30s Hold of first 3 stretches in video + 10 Wrist push-ups at 1:00 Minute mark

C1. Front Squat: 6rm, 10-15% less for 3 sets of 6

*If you hit a set of 6 within the 10-15% of the max, it counts as a deload.

The front squat max set (6rm), this is the last 6rm max week. If you are feeling good go heavier than the previous weeks.


For time:
6 Times:
25m Sled Push (1/2 BW)
8 KB Deadlifts (33-40% Max Barbell Dead)
*Rest 20s, or if partner workout rest when partner is doing sled+deads

Then, immediately following:

6 Times:
6 Toes to Bar
12s Planche Holds


Shoulder Flex Pull: A static hold – 2-3 sets of 30s
*If you can not grip a plate behind you due to mobility, start with a PVC bar with a light weight on it. Do NOT go heavy on this. You want your shoulder blades retracted throughout the movement. This is for flexibility, it shouldn’t be done at maximum effort

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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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