WHITEBOARD – 18 January 2011

Workload: Mobility WOD Then: Max Split or Push Jerk *If you do not have technique for the Jerk perform 3-3-3-3 Push Press. Work up to max weight in the 4 sets of 3 for the push press Then: 50 Burpees for Time Notes: For the jerk, try to keep the bar in a solid position … Continue reading →

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WHITEBOARD – 17 January 2011

Workload: For Time: 20 Deadlift (60% 1 Rep Deadlift) 2 Muscle-ups 15 Deadlifts 6 Muscle-ups 10 Deadlifts 10 Muscle-ups 5 Deadlifts

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WHITEBOARD – 14 January 2011

Workload: 15 Minutes AMRAP 10 Kipping Pull-ups 30 Wallballs (20/14) Notes: Simple one today.  15 minutes to get as many rounds as possible.  If you are in-between bands for the pull-up go for the heavier band for this one.  We don’t want you dropping to single or double reps. Keep an eye on your wallball … 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...