Tuesday, 9/23/2014

Mobility:
Hamstrings

Strength:
3×5 Good Mornings @ 70% of 3RM

WOD:
3 Rounds:
10 Air Squats
10 Pull-Ups
Rest 90 Seconds
Repeat Twice

Core/Accessory:
3×8 GHD Bench Press

Post your results to the comment section.

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  One thought on “Tuesday, 9/23/2014

  1. September 23, 2014 at 5:54 am

    Strength:
    Bench:
    Wakes up to a heavy single @190#
    169.5# x 3 x 5
    WOD:
    7:51 Rx’d

    Like

  2. September 23, 2014 at 7:16 am

    GMs @68#
    WOD 9:02
    One-armed ring rows for pull-ups
    GHD bench Plank Holds

    Like

  3. September 23, 2014 at 7:52 am

    STRENGTH 1:
    Sumo dead lift 6x2x275#
    4x800m
    3:31
    3:10
    3:10
    3:10
    15 box jump burpees (24″)

    STRENGTH 2:
    GM’s
    5x2x135#
    5x1x155#

    WOD (scaled):
    12:52
    Thin green band for PUs. Surprisingly weak on PUs but now I know where to put in more work.

    Like

  4. sburks1
    September 23, 2014 at 8:04 am

    GMs
    3×5@155#

    WOD:
    8:34Rx

    Core:
    GHDBPs: 3×8@65#

    Like

  5. Catie
    September 23, 2014 at 9:28 am

    GMs @85#
    WOD: 10:28. Pull-ups w/2 black bands for first round, then ring rows.
    Core: GHD Bench Press w/ 15#

    Like

  6. StaceyD
    September 23, 2014 at 6:14 pm

    GMs @ 65#
    WOD: 8:11, ring rows
    Ring rows were unbroken; probably need to challenge myself more and go lower
    GHD Bench Press @ 15#

    Like

    • StaceyD
      September 23, 2014 at 11:51 pm

      WOD time doesn’t include the 3:00 rest time.

      Like

  7. Brian E
    September 23, 2014 at 7:28 pm

    GMs @115#/135#/155#
    WOD 10:(something) RX
    GHD bench @25#

    Usual run after class.

    Like

  8. September 23, 2014 at 7:47 pm

    14:20
    Jumping pullups with trying a 2 second hold at the top. I don’t think the hold lasted very long

    Like

  9. September 23, 2014 at 7:54 pm

    15:20 rx

    Good mornings worked up to 83#

    Like

  10. September 23, 2014 at 8:50 pm

    GMs @ 53, 73, 73#
    WOD: 16:24 Rx
    GHDs @ 15#

    Like

  11. September 23, 2014 at 9:14 pm

    Prewod strength
    Bench
    1×10 @135
    1×10 @185
    1×6 @205
    1×3 @ 225
    1 rep @ 235, ran out of time

    WOD
    8:21rx

    Core
    2×10 @90 hip extensions

    Like

  12. jenniferlourdes
    September 23, 2014 at 9:33 pm

    First evening workout. Nice seeing all the 6pm and 7pm folks!

    65# Good Mornings

    9:01
    Jumping pull ups (tried the 2 second hold at top for the first set…just struggled to get my chin above the bar for the rest!)

    15# GHD bench press

    Like

  13. jasonyovich
    September 23, 2014 at 10:25 pm

    17:09
    Pull-ups with the green band (barely toward the end)

    Proud to say I was the LAST to finish tonight. That didn’t mean I wasn’t pushing. It means I was giving it hell with a movement I really struggle with (pull-ups). 6 pm class, thank you so much for the encouragement.

    Like

    • jasonyovich
      September 23, 2014 at 10:26 pm

      Oh, GMs at 95/115/135.

      45# GHD bench

      Like

  14. September 24, 2014 at 9:18 pm

    #85 good morning
    WOD:
    8:42
    Pull-ups jumping off box

    Like

  15. September 24, 2014 at 9:21 pm

    GM’s: worked up to 85# (pr)
    WOD:
    8:42
    Pull-ups jumping off box
    GHD’s w/ 15# bar

    Like

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