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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…
WORKLOAD – 20 July 2011
WORKLOAD: Land-Lover: 3 Rounds of: 750m Row 40 Air Squats 20 Push-ups OR Out-to-sea: 3 Rounds of: 200m swim 40 Air Squats 20 Push-ups NOTES: Make sure you give attention to the form on the Air squats. People have the tendency to short the squat at the top or bottom of the squat when not … Continue reading
WHITEBOARD – 19 JULY 2011
WORKLOAD: Pick a MobilityWOD of your choice Then: Power Snatch 5 Cluster sets of 3 *1 set of the cluster set = 3 reps of power snatch separated by 30s rest (1 rep, 30s rest, 1 rep, 30s rest, 1 rep). **Rest 90s inbetween sets Notes: Position, speed, then weight… Start your first set at around … Continue reading
WORKLOAD: Push Press 3 sets of 5 (80% of Max hit on 14 JULY 2011) Rest 5 minutes then: Complete for time: 30 Deadhang pull-ups 90 Push-ups 30 Inverted Rows *Break up reps any way you want. You can switch between all three movements as you wish. NOTES: Please note that you can mix up your reps … Continue reading
