WHTEBOARD – 14 July 2017

Strength:

A1. Bent Hollow Hold: 3x45s

A2. Cat / Cow: 10 Reps*

*Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them.

B1. Rope Climbs (Legless): Set a clock to 10 minutes, and then perform as many controlled rope climbs as you can within that range. Be smart, and ensure you can control the ascent and descent. Remember you have legs to wrap if you feel like your arms are getting tired.

*If you don’t have legless, then do climbs with your legs. Set a clock to beep every 45s and perform 1 climb for 10 ascents.

Workout:

For time:
3-6-9-12-9-6-3 KB Deadlifts (125 or 150lb KB)
250m Row

Cooldown:

Wall Middle Split: 120s – Try to keep your legs completely straight and slightly externally rotate your femur (toes turn back into your body)

Straddle Good Mornings: 3 sets of 10 – If you lack mobility to fold forward, raise your butt compared to your legs/feet. You can do this by folding a mat and seating on the edge with your feet on the ground.

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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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