WHITEBOARD – 7 July 2011

WORKLOAD: 12 Minute AMRAP: 2 Rope Climbs 4 Handstand Push-ups 6 Ring Dips NOTES: Have fun, and if you are looking for a scaled version see below: 12 Minute AMRAP: 10 Deadhang Pull-up 10 Ring Dips (Feet on box)

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WHITEBOARD – 6 JULY 2011

WORKLOAD: Land-Lover: 500m Row 90s Rest 400m Row 60s Rest 300m Row 45s Rest 200m Row 30s Rest 100m Row 30s Rest 200m Row 45s Rest 300m Row 60s Rest 400m Row 90s Rest 500m Row OR Out-to-sea: 1 Max Plank Hold (1 Minute Maximum) 5 Push-ups 1 Lap *Once Complete rest 60s & Repeat … Continue reading →

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WHITEBOARD – 5 JUL 2011

WORKLOAD: 30 Back Squats (60%, 1 rep max from last week) *Perform in as little sets as possible.  Post total sets and time to complete Notes: Have fun with this.  Controlling the movements is key.  Make sure you have your breathing down, because as you fatigue your natural tendency is to start the decent of … 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...