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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…
WHITEBOARD – 10 January 2011
Workload: Max Weighted Dead hang Pull-up (Palms facing away) – If you do not have a dead hang please perform: 4 sets of 10 Inverted Rows on Rings Rest 5 Minutes then perform: On the Minute for 10 Minutes perform: 1 Power Clean (80% 1 Rep Max of Full Clean) 3 Burpees 5 Push-ups *If … Continue reading
WHITEBOARD – 07 January 2011
Innocent looking sand… Workload: 5 Rounds of a Sandbag Complex or 15 minute cap: 10 Sandbag Shoulders (Left to Right) 10 Sandbag Lunges (Lunges perform w/sandbag on back) 10 Sandbag Shoulders (Right to Left) 10 Bear Hug Sandbag Squats Notes: There are video links for the shouldering movement and the lunge. You need … Continue reading
WHITEBOARD – 06 January 2011
Workload: 3 sets of 3 Skin-the-cat – Subs to consider in order of difficulty – Skin the cat with knees tucked, Skin the cat with partial Range of Motion (You can do this with legs straight or knees in chest), Knee-ups while hanging on rings (From a hang simply raise the knees into the chest), Static … Continue reading
