Friday, 8/24

Warm Up:
3 Rds
20 Jumping Jacks
20 Jumping Jills
10 Dive Bombers
10 Air Squats

Mobility
20 Iron Cross stretch
20 Scorpions

WOD:
3 Rounds:
15 Deadlifts (145#/100#)
30 Lateral Jumps over Barbell
400 meter Run

Core:
50 Abmat Sit-ups for time

Mobility:
Yes, more hamstrings
Supine bent leg band hamstring stretch

Similar to Wednesday’s stretch only first you bring your knee to your chest and then stretch the leg rather than with a straight leg.

Today’s WOD on Beyond the Whiteboard

Post your results to the comment section.

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  One thought on “Friday, 8/24

  1. Coach Gary
    August 24, 2012 at 6:21 am

    8:58 rx’d. Still slow on the runs. Need to get those faster.

    Core: 1:22

    Like

  2. August 24, 2012 at 6:56 am

    M/32/5’11″/218

    10:11 Rx’d
    1:25 Sit-ups

    Not feeling 100% today. Trying to get rid of this head cold.

    Like

  3. August 24, 2012 at 8:07 am

    BTW, here is the 50 Abmat sit-ups for time on BTWB

    http://www.beyondthewhiteboard.com/workouts/256314-50-abmat-sit-ups-for-time

    Like

  4. August 24, 2012 at 6:52 pm

    10:07 rx’d (145# deadlifts)
    1:02 abmat sit-ups

    Like

  5. August 24, 2012 at 8:22 pm

    1:06 Abmat sit-ups

    Like

    • Nate
      August 26, 2012 at 2:42 am

      19:59 RX’d (Question???? Was this just lateral jumps or burpee lateral jumps?)
      I did burpee lateral jump overs so I hope that is what it was.

      Like

      • Coach Ethan
        August 26, 2012 at 9:31 am

        It was only lateral jumps. No burpees. Sorry. That was probably a killer.

        Like

      • mrnate316
        August 26, 2012 at 2:47 pm

        That sucked. I felt like I almost had to do CPR on myself. How that would have been done IDK…lol
        I guess that is what I get for living in another country…lol

        Like

  6. Coach Chris
    August 24, 2012 at 9:31 pm

    9:55 – Deadlifts at 275# and right after dead lifting strength wod

    1:02 for the situps

    Like

  7. Adam
    August 25, 2012 at 9:18 am

    M/31/5’9.5″/174

    9:17 ( 2 rds @ 135# 1 rds@ Rx) why 2 rds at 135? Because I can’t count!!!!

    Situps: another PR 1:02 !!!! First one to hit that time and then coach Chris AND coach Catherine tied me with their PR!!!! Really cool day!

    Like

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