Friday, 8/8/2014

Warm Up:
2 minutes jump rope
2 Rounds:
20 Dislocates
20 Arm Circles
20 Bear Hugs
20 Leg Swings
10 Air Squats
5 Push Ups

Mobility
Counter Stretch

WOD:
3 Rounds:
AMRAP in 3 minutes:
5 Ring Dips
5 Wall Balls (20#/14#; 10’/9′)
Rest 1 minute

Core/Strength:
Accumulate 2 minutes each side plank

Post your results to the comment section.

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  One thought on “Friday, 8/8/2014

  1. Kira
    August 7, 2014 at 7:45 pm

    I had a feeling in my bones that there would be wall balls tomorrow.

    Like

  2. August 8, 2014 at 5:36 am

    5/4+3/4+6 RX’d

    Like

  3. Karen O'Donnell
    August 8, 2014 at 8:41 am

    5+2/4+5/4+3
    14lb Wall Ball
    Black Band for Ring Dips

    I honestly very much enjoyed today’s WOD!

    Like

  4. August 8, 2014 at 9:23 am

    Smolov: 255#x7x5
    WOD: 6+6/ 5+8/ 4+5 Rx’d
    Core done

    Like

  5. August 8, 2014 at 10:38 am

    Strength
    3×5 negative pullups
    3×10 bench @55lbs

    Had my first wall ball face smash today!
    WOD:
    4+4/4+3/4
    Toes as a support for ring dips
    14lbs wall ball

    Like

    • Karen O'Donnell
      August 8, 2014 at 3:27 pm

      I think this is a push bc your scare was harder, but I got more reps in. 🙂

      Like

      • Karen O'Donnell
        August 8, 2014 at 3:27 pm

        Scale*

        Like

      • August 8, 2014 at 5:51 pm

        My last three minutes you had me going bc I could not put up a three when you put up a 5 and two 4s. Hope you are doing the inhouse comp!

        Like

  6. billy
    August 8, 2014 at 4:57 pm

    strength
    3×10 Bench @150#
    2×8 Turkish get ups (16 each side) 32#kb

    wod
    7/5+8/4+5 rxd

    Like

    • Billy
      August 8, 2014 at 5:38 pm

      Also did WOD from last week
      1000m row
      100 DU
      1 mile run

      12:40 rx’d

      Like

  7. sburks1
    August 8, 2014 at 5:01 pm

    WOD:
    6+6/5+1/4+1 Rx’d

    Core:
    Complete

    This was a fun one.

    Like

  8. Brian S.
    August 8, 2014 at 5:09 pm

    Sean: 4+4/3+6/3+6 with pushups and 8# WB
    Brian: 4+4/3+5/3+3 with a little help from my toes on the ring dips, 20# WB

    Like

  9. August 8, 2014 at 6:21 pm

    5+2 / 4+4 / 3+5; red band dips, 14# WB

    Like

  10. August 8, 2014 at 7:02 pm

    4/4/3+4 red band ring dips

    Like

  11. Coach Cat
    August 8, 2014 at 7:11 pm

    6+3 / 5+5 / 5 rx’d

    First time doing wall balls in at least a month. Also kipped the ring dips for the first time in over a month. Finally!

    Like

    • August 8, 2014 at 10:31 pm

      Great job! If only you got 2 more reps! :-p

      Like

  12. Natasha
    August 8, 2014 at 8:41 pm

    4+5/2/2+3 Rx+ w/18# WB

    Then Strength:
    Back Squat 1×10 @ 145, 3×10@ 170
    Jerk Squats 1×8@75#, 1×8@80#, 2×8@85#

    3×5 kipping swings with emphasis on full hip extension.
    20 minutes headstand practice.

    Like

  13. Dennis
    August 9, 2014 at 9:05 am

    4+5/2+4/1+4 (with 7 failed oh so close dips.

    Dips are part of my big 3 weaknesses. Dips, Push-ups, Strict press. Anything that I can’t kip, drop under, or use some core to compensate for weak arms I’m just terrible at. Need to get my raw arm strength up. I will tackle this one again in a few Sundays after I start attacking my arms.

    Like

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