WHITEBOARD – 28 April 2011

Workload: Mobility WOD – Wrist Functioning Then: Skill & Drill – False Grip Set the clock to 15 minutes and work on your False Grip   Notes: Try to progress the false grip to a point where you can hold it on the bar relatively well and then move it towards the rings. If you can hold … Continue reading →

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WHITEBOARD – 27 April 2011

Workload: Push-Press Work-up to 1 rep max.  Once max is hit, perform 2 sets of 2 at 85% max. Then: 6 Minute AMRAP: 3 L Pull-ups 6 Handstand Push-ups 9 Jumping Squats to Box (20/14) Notes: If you have a hard time getting the bar into a nice rack position for the push-press work this … Continue reading →

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WHITEBOARD – 26 April 2011

Workload: 3 Rounds of: Row 100m Row 300m Row 500m *Rest 90s inbetween rows the 1st round, 75s the 2nd round, 60s the 3rd round Immediately following your last row you have 3 minutes to complete as many deadhang chin-ups as possible. Notes: Take notice of the rest intervals for all 3 rounds of 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...