Friday, 9/19/2014

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Mobility
Squat

Strength:
3×3 Back Squats from Rack (heavy but not max effort)
12 minute time cap

WOD:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (225#/155#)
Ring Dips
7 minute time cap

Core/Accessory:
Alternating Tabata Side Plank

Post your results to the comment section.

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  One thought on “Friday, 9/19/2014

  1. September 19, 2014 at 6:23 am

    BS @ 113#
    WOD 8:54 @105#
    RDs Rx’d

    Liked by 1 person

    • September 19, 2014 at 6:43 am

      Strength
      7×3 bench @83#
      5×1 Squat clean @78#

      Yesterday one Mile rft 7:12
      Granted it was a treadmill so I’m not sure it counts but I’m still happy with that… not a PR but for post-foot injury it’s a PR! And foot feels good pus I did 1 mile warmup and .5 mile cool down so 2.5 total.

      Liked by 1 person

  2. Sam
    September 19, 2014 at 7:15 am

    STRENGTH 1 – Strict Press
    Setting 1RM: PRd @ 135#

    STRENGTH 2 – Back Squat
    3×3@275#

    WOD
    Exceeded time cap: 8:44, RX

    Liked by 2 people

  3. September 19, 2014 at 7:24 am

    7:36 @ 133# and push ups

    Liked by 1 person

    • BritLuko
      September 19, 2014 at 7:24 am

      Back squat @ 140

      Liked by 1 person

  4. sburks1
    September 19, 2014 at 8:25 am

    BS @ 225#

    WOD:
    6:00 rx

    Core completed

    Liked by 1 person

    • September 19, 2014 at 1:46 pm

      Oh, I’m totally digging the new “like” feature on here! I’m such a “like” slut!

      Liked by 5 people

      • Coach Cat
        September 19, 2014 at 1:56 pm

        Did you just go through and like every single comment?

        Like

      • September 19, 2014 at 2:03 pm

        Yes! And I officially don’t like the “like” feature anymore!! Because it sends an email every time I likes a post! LOL

        Liked by 1 person

      • September 19, 2014 at 2:07 pm

        Haha. Thanks for the heads up! Will not “like”.

        Like

      • September 19, 2014 at 2:51 pm

        This sounds like a personal problem I receive no email when I like post!

        Like

      • September 19, 2014 at 3:00 pm

        Yeah, I’m gonna have to figure that out!

        Like

  5. Catie
    September 19, 2014 at 9:36 am

    BS @ 105#
    WOD: 6:28 @115# with push-ups
    Core done

    Liked by 1 person

  6. jenniferlourdes
    September 19, 2014 at 1:45 pm

    Strength:
    3×3 Back Squats @105#

    WOD:
    7:20
    95# deadlifts / ring dips with purple band

    Core/Accessory:
    Alternating Tabata Side Plank – Done!

    Liked by 1 person

  7. September 19, 2014 at 4:23 pm

    6:10 Rx’d + @275#
    Or, Shawn + 10 seconds + 2,600#’s more moved. :-p

    Liked by 1 person

    • sburks1
      September 19, 2014 at 6:20 pm

      Jerk

      Like

  8. Da-Da-Da-Daaavid
    September 19, 2014 at 5:47 pm

    Due to my episode with Vertigo this week, I’m taking Coach Adam’s advice and keeping it easy for a while.

    5 round Das-WOD

    5 strict press #115
    5 ring dips
    5 strict pull ups

    Like

  9. Brian E
    September 19, 2014 at 7:11 pm

    BS @ 175#/205#/225#

    WOD 6:46 @205#
    RDs w/ toe assist.

    Core completed.

    1.5 mile run after class.

    Like

  10. September 19, 2014 at 7:15 pm

    115 on bs

    10:53 @155 feet ring dips

    Like

  11. Kira
    September 19, 2014 at 7:17 pm

    BS @ 93#

    WOD: 10:44 @ 113# and toe ring dips

    Like

  12. jasonyovich
    September 19, 2014 at 7:18 pm

    7:32
    225# DL
    Ballerina ring dips (yes, you read that right)

    Like

    • September 19, 2014 at 7:25 pm

      Hahahahahahahaha

      Like

    • September 20, 2014 at 12:17 am

      That’s how we do it! Channel your inner ballerina

      Like

  13. Billy
    September 19, 2014 at 7:20 pm

    WOD
    5:07 rx’d

    Like

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