Friday, 10/24/2014

Airrosti will be doing a Hip Mobility Seminar/Workshop Saturday, 11/1 at 10 a.m. Sign-up is required: https://go.airrosti.com/scheduler/event/7PS1LRMLQOI

Speaking of mobility, if you want to move better, sign up for yoga class at CFC on Sunday, 10/26 at noon by emailing yogaforyourjourney@gmail.com.

Mobility
Scapulas/Rack Position

Strength:
3xME UB Strict Pull-Ups

995961_527025614018409_1315366311_n

WOD:
AMRAP in 10 minutes:
25 Wall Balls (20#/14#; 10’/9′)
10 Power Cleans (135#/95#)

Core/Accessory:
4×25 Strict GHD Sit-Ups

100 Banded Good Mornings

Post your results to the comment section.

Advertisements

  One thought on “Friday, 10/24/2014

  1. October 24, 2014 at 7:27 am

    Strict pull-ups 7, 7, 5
    WOD 3-1 @75# & 10#WB. Cleans weren’t good next time I do #70
    GHDs & GMs done

    Like

  2. October 24, 2014 at 7:31 am

    STRENGTH: Strict Pull Ups
    7, 5, 6

    WOD
    3+15, RX

    CORE
    Weighted Sit Ups @35#

    Like

  3. BritLuko
    October 24, 2014 at 9:16 am

    2,2,3 pull ups with red band. Mostly it keeps my feet in front of me, so I can’t “swim” my chin over the bar.
    3+25 @ 85#

    (I can do 95 but it’s definitely time for a rest day and much needed sleep.) Would like to do this wod again at the start of a week, with 95, and really push it.

    Like

  4. Coach Cat
    October 24, 2014 at 11:55 am

    Pull ups 3, 3, 3

    WOD: 3+29 @65#

    Like

  5. Catie
    October 24, 2014 at 12:28 pm

    4,3,4,pull ups with big green band.
    WOD: 3 + 12 @ 75#, 14# wb
    GMs done. No sit-ups today.

    Like

  6. jenniferlourdes
    October 24, 2014 at 1:01 pm

    Mobility
    Lots of it 🙂 Also did the most ever double unders, I think it was about 10-12 in a row!

    Strength:
    Pull ups 5, 3, 3 with purple band

    WOD:
    3+16
    WB Rx, PC @75# (tried to do 85# but that wasn’t happening today…)

    Core/Accessory:
    75 Black Band Good Mornings

    Like

  7. Valerie
    October 24, 2014 at 2:52 pm

    Strict pull-ups: 6, 4, 3

    WOD: 2+26 Rx’d

    Birthday burpees: 39 🎂🎉

    Liked by 1 person

  8. Kira
    October 24, 2014 at 7:15 pm

    1rm snatch: 60# (5# pr)

    3+9
    14# WB and 65# clean

    Like

    • Kira
      October 24, 2014 at 8:56 pm

      chin-ups:
      1/1/.5

      my pull ups have disappeared. 😦

      Like

  9. jasonyovich
    October 24, 2014 at 7:52 pm

    4+4 RX

    Strict PUs with thin green band: 3,3,3

    Awesome 6pm class tonight!!!!!!!!!!!

    Like

    • StaceyD
      October 24, 2014 at 8:15 pm

      FUN CLASS!!

      Like

  10. October 24, 2014 at 7:58 pm

    3: 18# ball, 95# clean; Strict pull-ups – 3 (green band), 2.75 (purple band), 2.75 (purple band)

    Like

  11. StaceyD
    October 24, 2014 at 8:14 pm

    Pull ups: First two rounds, got about half way up with green band. Then added a black band to it and completed 2. Baby steps.

    WOD: 2 + 30, 65# cleans, Rx wall balls
    Adam says go heavier on the cleans next time

    Core: 3 x 10 strict GHD sit ups, 3 x 15 strict ab mat sit ups
    75 GMs either black band

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s