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kemm on WHITEBOARD – 22 January… kemm on WHITEBOARD – 14 February… dedikdrfc on WHITEBOARD – 31 January… dedikdrfc on WHITEBOARD – 30 January… dedikdrfc on WHITEBOARD – 12 January…
WHITEBOARD – 25 JULY 2011
Workload: Internal Hip Rotation w/Extension – Mobility WOD Then: 400m Run *Rest 90s & repeat for 4 total rounds Then: Max Rep Push-up *Rest 60s & repeat for 3 total rounds Notes: Record time for each lap & total reps for all 3 sets. Inside ring on the track is 400m or there is a … Continue reading
WHITEBOARD – 22 July 2011
WORKLOAD: Back Squat 6 sets of 2 (85% of Max hit on 27 JUNE 2011) *Make sure your rest is adequate between sets, the squats are for strength not for time. Rest 5 minutes then: 9 Minutes AMRAP: 3 Thrusters 115/85lb 6 Box Jumps (40” or 80% of 1 rep max – pick whichever is … Continue reading
WHITEBOARD – 21 JULY 2011
WORKLOAD: Mobility WOD – Global Extension Then: 4 Rounds for time: 50m Sled Push Sprint (70/45lb & 25m out and back) 20 Kettlebell Swings (2 pood/1.5 pood – Full Extension on top) Notes: Have fun…..
