What people are saying:
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: Max Weighted Chin-up 3-3-2-2-1-1 Sub: Inverted Rows 3 max repition sets with 2:00 rest in between Rest 5 Minute then: 7:00 AMRAP 2 rope climbs 4 Handstand pushups 8 Passes Bear Walks (1 Pass = wall to wall and back)* *Every break in bear walk = 1 burpee Notes: Use the planked rope climb … Continue reading
WHITEBOARD – 10 March 2011
Workload: On the minute for 10 minutes perform 1 Clean (90% 1 rep max) *A failed rep is one that is caught incorrectly (low on the shoulders is not a good rep!) **For every failed rep do 10 burpees once completed. Rest 5 minutes then perform: 1 minute of max burpees Notes: Be honest about … Continue reading
WHITEBOARD – 10 March 2011
Workload: Max Height Box Jump Rest 5-10 Minutes then: 11 Minute AMRAP: 10 Step-ups 5 Push-Presses 10 Bent Over Rows *All Movements with dumbbells (Approximate load of 1 dumbbell is 25% body weight) Notes: We will be posting the Athlete of the Month for February soon, we just need to get a picture of the … Continue reading
