Tuesday, 9/9/2014

Warm Up:
TBD

Mobility
First Rib

Strength:
5×3 Push Press (heavy but not max effort)
12 minute time cap
Rest as needed

WOD:
5 Rounds:
3 Rope Climbs
15 Hand Release Push-Ups
Compare to 12/20/2012

Core/Accessory:
3×8 GHD Bench Press

Post your results to the comment section.

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  One thought on “Tuesday, 9/9/2014

  1. September 9, 2014 at 6:17 am

    PP
    63#, 68#, 73#, 78#, 83# (PR!!)

    WOD
    15:40 Rx!!!😊💪

    GHD Bench 43#, 38#, 38# (PR! First set was not unbroken so dropped down)

    Strength:
    3×3 FS
    78#, 83#, 88# (PR!)
    Realized I had no idea how much I could front squat so worked up to one rep @ 103#! PR!

    Like

    • jenniferlourdes
      September 9, 2014 at 12:25 pm

      Nice!!!

      Like

    • September 9, 2014 at 8:26 pm

      Meant to say…great job today!

      Like

      • September 9, 2014 at 8:28 pm

        Thx Sam!!! You too. It was good being next to e/o on the rope we paced e/o well!! And I enjoy the rare moments when I can catch Lightning Sam 😜

        Like

  2. sburks1
    September 9, 2014 at 7:15 am

    PP: 115,135,155,155,155

    Rack and weak lower back are holding me back… Working to correct this.

    WOD: 12:26
    subbed 7 strict pullups and 7 t2bs for rope CLIMBS hrpus were rxd

    Core
    GHDBP: 65#
    100 banded GMs with Green band

    Like

  3. September 9, 2014 at 7:57 am

    STRENGTH Pt1 – Strict Press
    5×55
    5×75
    5×95
    5×10@45#

    STRENGTH Pt2
    5×3@135

    WOD:
    16:32, RXd
    Spent too much time looking at the rope. Technique was sloppy through 2,3,4….had to find my pinch.

    Like

  4. September 9, 2014 at 8:18 am

    0500 Strength:
    Clean complex as follows; staying on the bar the whole time,
    2 clean pulls
    1 squat clean
    1 front squat
    135
    165
    195
    225
    245 (which is also a 5# clean PR!

    5×3 Push press:95/125/155/185/185
    WOD: 9:36 Rx’d

    Like

  5. September 9, 2014 at 12:23 pm

    Strength 1
    5×3 Sumo Deadlift at 85#

    Strength 2:
    5×3 Push Press at 75#

    WOD:
    9:48
    9 rope pulls, 15 HRPU (from knees after 2nd round)

    Core/Accessory:
    3×8 GHD Bench Press with black bar

    Like

  6. Catie
    September 9, 2014 at 1:43 pm

    5×3 Push Press: 55#, 65#, 70#, 75#, 75#
    WOD:
    13:00
    9 rope pulls, HRPU on knees

    3×8 GHD BP with black bar

    Like

  7. billy
    September 9, 2014 at 5:29 pm

    push press
    finished at 145#
    wod
    7:53rxd
    was hoping to get it in sub 6 but man my shoulders were smoked

    Like

    • September 9, 2014 at 5:41 pm

      Nice! Any risidual rope burns?!

      Like

      • Billy
        September 9, 2014 at 6:11 pm

        Nope! I wore my long socks today. Cutting your leg a few times on the rope will make you remember to bring socks for rope climb wods lol

        Like

  8. Brian
    September 9, 2014 at 5:56 pm

    5×3 Push press:125/135/135/145/155
    WOD: 6:36 (or something like that). Only 3 rope climbs. I need a long sock..and to not suck at rope climb.

    3×8 GHD BP (20# medicine ball)

    1.5 mile run after class.

    Like

  9. September 9, 2014 at 6:51 pm

    8:09 – 5 rounds of 1 climb + 15 HRPUs, 105 best 3x push press, 110 best 1rep

    Like

  10. September 9, 2014 at 7:07 pm

    Push press: 55, 65, 70, 75, 80
    WOD: 13:38 scaled
    First time actually being capable of doing legit rope climbs in a WOD😃, so I scaled by doing 1 full climb per round. Forgot that the push ups were hand-release, so all my push ups were of the standard variety.

    GHD sit-ups: I could only do one round @ 33# (too much pressure on my lower back), remaining rounds @ 15#

    Like

  11. September 9, 2014 at 7:14 pm

    11:04 scaled rope climbs due to the face I forgot pants/sock and I’m a big baby! 5 pull ups 5 t2b

    Strength:

    4 squat clean complexes @70#
    3×3 front squats @85
    2k row 10:05

    Like

  12. ktbittner3100
    September 9, 2014 at 7:28 pm

    225# push press

    5:29 WOD. RX

    Like

    • September 9, 2014 at 7:39 pm

      Great work! I really need to find a way to WOD with you and Billy some days. I need to chase and be chased!

      Like

  13. Cathy
    September 9, 2014 at 8:21 pm

    Push press: 55, 65, 70, 75, 80 (only 1 @ 80 but it was pr!)

    WOD:
    8:something
    My scaled version for the rope climb – getting the bite on the rope
    HRPU rx

    GHD 3 x 8 @ 33#

    Like

  14. jasonyovich
    September 9, 2014 at 11:12 pm

    10:35

    5 assisted pull-ups (first time with the green band!!!!)
    5 lying toes to bar
    15 HR push-ups on my knees

    GHD press 45#

    Like

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