Wednesday, 10/15/2014

Mobility:
Shoulder stretch – external rotation

Strength:
3x ME UB Strict Pull-Ups

WOD:
3 Rounds:
50 Wall Balls (20#/14#; 10’/9′)
20 Box Jumps (24″/20″)
10 Ring Dips

Core/Accessory:
Accumulate 5 minute plank

Post your results to the comment section.

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  One thought on “Wednesday, 10/15/2014

  1. October 15, 2014 at 7:16 am

    Squats worked up to 3×5 @106#

    Pull-ups (gradually getting back on the horse) 2 sets strict: 5, 4

    WOD 14:41 super modified
    8# wall ball
    Push-ups instead of ring dips

    Planks 2 min, 2 min, 1 min

    Like

  2. Karen O'Donnell
    October 15, 2014 at 8:45 am

    Pull Ups Max Reps – Zero. All Day Long

    WOD: 23:48
    10lb Wall Ball
    Step Ups
    Negative Ring Dips

    Like

  3. jenniferlourdes
    October 15, 2014 at 9:11 am

    Strength:
    Squats -1×5 @85# trying to get my form right
    Strict Pull-ups with green band 4, 4, 3

    WOD: 17:03
    12# Wall Balls
    16″ Box Jumps
    Toe-assisted Ring Dips on 16″ box (I think?)

    Core/Accessory:
    1min, 40 sec, 30 sec planks…ran out of time, had to do some hip-opening stretches and leave.

    Like

  4. billy
    October 15, 2014 at 6:10 pm

    15:12 rxd

    Like

  5. Kira
    October 15, 2014 at 6:23 pm

    Strength:
    Smolov W3D3
    3×3 @ 108#
    5×3 @ 105# (form was bad so I went down in weight)

    WOD:
    14# WB, 20″ box, ring dip negatives
    24:46

    this was all kinds of suck after back squats

    3x ME strict pull-ups
    1/1/i gave up

    Like

  6. Tristan J
    October 15, 2014 at 6:47 pm

    16:02 RX

    Like

  7. jasonyovich
    October 15, 2014 at 10:25 pm

    14:27
    20# WBs
    24″ box steps
    Purple band ring dips with one toe on the ground for stability

    3×4 green band strict pull-ups

    Worked on my power cleans pre-WOD. Got up to 195# and my form went to crap. Need to pinch my shoulders more and squat down more.

    5,000m row post-WOD: 19:58
    Thanks to Loren for rowing with me tonight. Always passes the time faster with someone rowing next to you.

    Like

  8. October 16, 2014 at 12:32 am

    21:17 – 14# WB, 24″ box, blue-band assist on ring dips

    Like

  9. Coach Cat
    October 19, 2014 at 11:22 am

    19:38 on Sunday with 16″ box jumps

    Like

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