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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 December 2010
Workload: Box Squat (50% 1 rep max completed Monday 6th) 10×3 w/ 60s rest Rest 5 minutes them perform: 9 Minute AMRAP: Use 135/95lb barbell for all movements 9 Roman Deadlifts 9 Clean High-pulls 9 (Each Leg) Step Ups Notes: For the box squats, please pick a height that is just below parellel (Hip below knee). This … Continue reading
WHITEBOARD – 09 December 2010
Workload: Pick a Mobility WOD of your choosing. My choice for today? Episode 100 with a little bit of soft tissue work before. Then: Pick a Gymnastic WOD of your choosing. Beginner? Start with standard planks (google search) and then work up to hollow rocks & handstand holds and kick-ups. Also, forward rolls are a great … Continue reading
WHITEBOARD – 8 December 2010 – Corrected
Workload: “Lumberjack 20″ For time: 20 Deadlifts (275lbs) /Run 400m 20 KB swings (2pood) /Run 400m 20 Overhead Squats (115lbs) /Run 400m 20 Burpees /Run 400m 20 Pullups (Chest to Bar) /Run 400m 20 Box jumps (24”) /Run 400m 20 DB Squat Cleans (45lbs each) /Run 400m Post time and thoughts to comments. NOTES: If … Continue reading
