Friday, 8/15/2014

Warm Up:
2 Rounds:
25 Double Unders
20 Arm Circles
10 Dislocates
10 Air Squats
10 Walking Lunges
5 Push Ups
5 Hollow Rocks

Mobility
Couch Stetch

WOD:
2 Rounds:
AMRAP in 3 min:
7 Front Squats (75#/55#)
7 Toes-to-Bar
Rest 1 minute

Core/Strength:
A. 3×8 Ring Rows

B. 3×8 Hip Extensions

Post your results to the comment section.

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  One thought on “Friday, 8/15/2014

  1. August 15, 2014 at 7:01 am

    Warm Up: Shower Scrub and Shop-Vac…then all that other stuff

    MOD-WOD (subbed GHDs for T2B)
    R1: 5+7
    R2: 4+3

    CORE A/B: completed. Rows with 24″ box and added 3 strict pull ups at the end of each set

    Like

  2. sburks1
    August 15, 2014 at 7:40 am

    WOD:
    4/3+3 Rxd

    CORE:
    Subbed RRs for 3xME MUs: 5-3-5
    3×8 HE: 70#
    Tabata from yesterday complete

    MOBILITY:
    Total 4 minutes each side… Couch stretch
    Voodoo Banded calf Mobility.

    Felt much better today. Still tender but much better

    Like

  3. Catie
    August 15, 2014 at 8:27 am

    WOD:
    3+7 and 3+6 55# and toes overhead on the floor to scale
    RR an Hip Extensions complete

    Like

  4. August 15, 2014 at 12:04 pm

    3+1/3+1
    55lbs knees has high as they go

    Started the day with strength but smashed my lip on the pull up bar doing negatives. Decided my body is beat from this week and did mobility for my back and hip instead.

    Like

  5. billy
    August 15, 2014 at 5:21 pm

    strength
    snatch complex @95#
    strict press 5×2
    85/90/95/100/100

    running:
    1 mile run barefoot
    (this is actually pretty unnecessary haha I don’t recommend it im just trying to toughen up my feet)
    then 30sec sprint 30 sec rest for 15min

    wod
    5/3+1

    Like

    • August 15, 2014 at 9:06 pm

      Be a man, and just run naked next time!

      Like

      • billy
        August 15, 2014 at 10:07 pm

        i dont think south riding is ready for that yet

        Like

  6. Coach Cat
    August 15, 2014 at 5:27 pm

    5+9 / 5+5 rx’d

    Like

  7. August 15, 2014 at 5:57 pm

    2+13/2+13; RX except for last 13 knees to chest

    Like

  8. Valerie
    August 15, 2014 at 6:18 pm

    3+6/3+5 Rx

    Like

  9. August 15, 2014 at 7:11 pm

    Smolov: 243#x 9x 4
    Because I like to squat before I squat!
    WOD: 5+4/ 4 Rx’d
    Core done
    Stupid human tricks with Mike: knees to feet for max height: 14.5″ ! BAAAAAAAAAAAAMMM!!!

    Like

  10. jbeloncik
    August 15, 2014 at 9:08 pm

    4+7 / 3 rx’d

    Like

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