Friday, 8/24

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

20 Iron Cross stretch
20 Scorpions

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

50 Abmat Sit-ups for time

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.


  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


  2. August 24, 2012 at 6:56 am


    10:11 Rx’d
    1:25 Sit-ups

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


  3. August 24, 2012 at 8:07 am

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


  4. August 24, 2012 at 6:52 pm

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


  5. August 24, 2012 at 8:22 pm

    1:06 Abmat sit-ups


    • 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.


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

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


      • 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


  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


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


    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!


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