Thursday, 10/30/2014

Mobility
Hamstrings

Strength:
Front Squats: 5×3 @ 65% of 3RM (use the same base you used on 10/25/14)


WOD:
7 Rounds:
5 HSPUs
5 Deadlifts (275#/185#)
Compare to 8/20/2014

Core/Accessory:
4×25 Russian Twists

3×8 Hip Extensions (heavy)

Post your results to the comment section.

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  One thought on “Thursday, 10/30/2014

  1. October 30, 2014 at 7:31 am

    FS: 68#
    WOD: 6:12 @125# & strict HSPUs on wall with 1 abmat

    RT 26#
    HE 55#

    Like

  2. StaceyD
    October 30, 2014 at 11:29 am

    Front squats: 2×3 @ 65#, 1×3 @ 75#, 1×3 @ 85#

    WOD: 5:03 @ 125#, HSPUs on box w/ 1 abmat

    Core: RT w/18# KB, Hip Extensions w/ 25#

    Like

  3. jenniferlourdes
    October 30, 2014 at 11:46 am

    Great workout today!

    Strength:
    FS: 2×3 @ 65#, 1×3 @ 75#, 1×3 @ 85#

    WOD: 5:16
    DL @105# (should go a bit heavier next time, and continue focusing on keeping knees back on the way down/weight on heels)
    HSPUs on box/knees…I feel like my form is getting better but still needs practice

    Core:
    RT w/18# KB and feet up and pointed (I think it was my first time doing it this way)
    Hip Extensions @15#

    Like

    • October 30, 2014 at 1:44 pm

      LOVED this one!! If only they could all be this much fun. 😉

      Like

  4. jbeloncik
    October 30, 2014 at 7:30 pm

    Front squat – 185#
    Wod – 7:24 – 225# Deadlifts, hspu were Rx’d.

    Like

  5. Amy
    October 30, 2014 at 7:33 pm

    15:55 at 155# hspu with 3 ab mats*

    *yes I know no more than two ab mats. I did this against coaches advice. This was my confidence scale. I needed to get back on the wall and relearn how to kip.

    Like

    • Amy
      October 30, 2014 at 7:36 pm

      And I have really long arms like really really long

      Like

      • October 30, 2014 at 8:07 pm

        Want some cheese with that whine;)?

        Like

    • October 30, 2014 at 8:16 pm

      Like

  6. October 30, 2014 at 8:26 pm

    Front Squat: 75#
    WOD: 3:15
    DL 113#
    HSPU on box
    Need to step up my game 😉

    Like

  7. October 30, 2014 at 8:34 pm

    Pre WOD strength with big man Yovich
    Bench – worked up to 4 reps @ 225#

    Front squat @ 185#

    WOD
    4:54 rxd

    Like

    • October 30, 2014 at 10:45 pm

      Hip extensions @ 90#

      Like

    • jasonyovich
      November 1, 2014 at 12:22 pm

      Always a pleasure throwing done weights around with you.

      Like

      • jasonyovich
        November 1, 2014 at 12:22 pm

        *some

        Like

  8. jasonyovich
    October 30, 2014 at 11:19 pm

    After sitting traffic for an hour to go three miles, I came ready to lift.

    Finally got my 200# power clean tonight.

    Chris and I benched. Got 265# for 1 rep easy. 275# was iffy.

    Front squats 5×3 @ 155#

    WOD: 6:34
    275# DLs
    HSPUs with knees on a 30″ box. Need to make these harder next time. They were really easy tonight.

    Core done. Thanks to Loren for making me finally get my feet in the air for Russian twists!

    Like

  9. October 31, 2014 at 6:12 am

    8:40 – 215#, box HSPUs. 95# front squats.

    Like

  10. sburks1
    October 31, 2014 at 6:34 am

    FS:
    135

    WOD:
    6:40rx.

    Gonna fell this one tomorrow..

    Like

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