Monday, 11/3/2014

Mobility
Hip Flexors

Strength:
Front Squats:
5×3 @ 70% of 3 rep max

WOD:
AMRAP in 9 minutes:
15 Ring Dips
30 Double Unders
Compare to: 7/15/2014

Core/Accessory:
3×8 GHD Bench Press

100 Band Pull-Aparts

Post your results to the comment section.

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  One thought on “Monday, 11/3/2014

  1. November 3, 2014 at 6:36 am

    FS: 5×3@ 75#

    WOD: 3+5
    ring dips Rx’d
    90 singles

    GHD bench 43#
    32 birthday burpees, unbroken, plus one to “grow on” (Adam’s words not mine…I know I’m not growing 😛)

    Like

  2. November 3, 2014 at 7:06 am

    Pre WOD strength. Competitors work:
    Snatch Grip Push Press Complex
    5×1 @95/115/125/135/135
    EMOM 6 of:
    8 HSPU EMOM

    Front Squat:
    5×3 @170#
    WOD: 5+20 Rx’d (13 rep PR)
    Core completed

    Like

  3. Karen O'Donnell
    November 3, 2014 at 8:13 am

    Front Squat: 5×3 @ 65lbs

    WOD: 3 + 10
    Scaled Ring Dips w/Box
    Double Unders

    Great to be back!!

    Like

  4. Catie
    November 3, 2014 at 12:31 pm

    Front Squat: 5×3 @75#
    WOD: 3 + 5
    Scaled ring dips w/box; singles

    GHD BP @ 35#
    Band pull-aparts done

    Like

  5. November 3, 2014 at 1:09 pm

    Strength:
    Front Squats 5×3 @ 85#

    WOD: 4+8
    Ring Dips with 16″ box in front
    Mix of Singles and Doubles

    Core/Accessory:
    3×8 GHD Bench Press @15#
    100 Band Pull-Aparts Blue Band

    Like

  6. BritLuko
    November 3, 2014 at 5:19 pm

    Made up workout at home gym
    4 rounds
    15 cal row
    15 thrusters (20# dbs)
    10:15

    Like

  7. jbeloncik
    November 3, 2014 at 6:39 pm

    Front squat – 5×3 @185#
    WOD – 3 + 14 Rx.

    Like

  8. Coach Cat
    November 3, 2014 at 6:46 pm

    100 push ups for time in 9:41

    1st post surgery wod.

    Like

  9. Kira
    November 3, 2014 at 7:42 pm

    5×3 FS @ 85#…it felt pretty good!

    WOD: 4+35 with ring dips on my toes in a different way than i have done before

    3×8 GHD bench press @ 15#

    attempted the HSPU EMOM…made it through 3 minutes with 5 HSPU (2 ab mats) then did 1 minute with attempts and got angry. Looking back i should have done negatives. Instead I got chipotle.

    Liked by 2 people

    • sburks1
      November 4, 2014 at 6:23 am

      Lol

      Like

  10. November 3, 2014 at 8:15 pm

    Front squats @ 85#

    WOD: 4+7 (ring dips on toes)

    10min row, made it to 2000m

    Like

  11. November 3, 2014 at 10:20 pm

    Front Squat @ 85#
    WOD: 4 + 6
    Ring Dips on toes
    DU’s rx’d
    3×8 GHD Bench Press @ 33#

    Like

  12. sburks1
    November 4, 2014 at 6:22 am

    FS:
    5 x 3 @ 165#

    WOD:
    4 + 14 rx. Not a pr but happy with it 🙂

    Like

  13. November 4, 2014 at 6:39 am

    2 + 31: self-assisted Ring Dips, 3:1 singles rope. 95# front squats, 50# GHD press

    Like

  14. jasonyovich
    November 4, 2014 at 8:05 pm

    4+55
    Black banded ring dips
    SUs

    135# genie squats

    Like

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