WHITEBOARD – 12 July 2011

WORKLOAD: Pick a MobilityWOD of your choice Then: Power Clean  5 Cluster sets of 3 Power Cleans *1 set of the cluster set = 3 reps of power cleans seperate by 30s rest each (1 rep, 30s rest, 1 rep, 30s rest, 1 rep). **Rest 90s inbetween sets Notes: Remember position, speed, and then weight for the … Continue reading →

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WHITEBOARD – 11 July 2011

WORKLOAD: Back Squat 3 sets of 5 (80% 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: 7 Rounds of: 1 Rope Climb (Legless for Rx’d) 3 Handstand Presses (Facing the wall per the gymnastic WOD) 5 Cossack … Continue reading →

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WHITEBOARD – 8 JUL 2011

WORKLOAD: “Kramli” 400 m Sandbag Carry (1/2 Body Weight)  3 Rounds of:  1 – 100m Sled Push (3/4 Body Weight)  5 Power Cleans (3/4 Body Weight) 5 Rack to Overhead (3/4 Body Weight)  400 m Sandbag Carry (1/2 Body Weight)  *Post Time & Loads NOTES: Second named WOD for the Whiteboard.  This one is for the … Continue reading →

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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...