Tuesday, 11/4/2014

Mobility
Hamstrings

WOD:
4 Rounds:
400 meter run
7 Hang Squat Cleans (185#/125#)

Core/Accessory:
4×25 Russian Twists

8 Turkish Get-Ups each side

Post your results to the comment section.

Advertisements

  One thought on “Tuesday, 11/4/2014

  1. November 4, 2014 at 7:33 am

    Bench Work:
    Warmed up to a heavy single @205# (haven’t hit that weight in a year!)
    Then:
    5×3 @185#

    Comp Strength:
    PP- 8×3 @130#

    AMRAP 3 (then repeat after rest)
    Box jumps @ 24″ (did these with 25# DB in each hand.
    35 reps in first
    37 reps in second

    Bent Over Barbell Rows:
    3×8 @95/115/125#

    No metcon, lower back is mad at me.

    Like

    • November 4, 2014 at 1:58 pm

      I have my vest there if you want to use it. It’s loaded with 40 lbs

      Like

  2. November 4, 2014 at 7:45 am

    14:39 @75#
    Runs were super speedy; HSCs were slow. Weight was challenging. As it was meant to be 😊

    TGU 18#KB
    Twists 26#KB

    Like

  3. November 4, 2014 at 9:44 am

    REHAB: Crossover Symmetry (full cycle)

    MOD WOD: subbed 30″ box jumps (10) for cleans
    11:32

    CORE: Twists: 35# w/ 5# plate held between feet

    Like

  4. November 4, 2014 at 11:20 am

    WOD:
    14:54 @ 65#
    (need to work on opening hips fully before dropping into the squat and keeping my core tight/not arching lower back)

    Core/Accessory:
    4×25 Russian Twists @18#
    3 Turkish Get-Ups @18#

    Like

  5. November 4, 2014 at 8:28 pm

    19:18 @ 55#
    Form needs work. It’s too easy to pull that bar up.
    And thanks Chirag for helping me finish that last run!

    Core: 4×10 twists. Finally got both feet off the ground.
    4 get-ups on each side.

    Like

  6. November 4, 2014 at 8:55 pm

    WOD: 18:22 at 85#

    5×1 snatch complex at 43#
    8×3 push press at 48#
    3×8 bent over rows at 48#
    3 min AMRAP box step ups: 73 reps (totally missed the part where I was suppose to do this twice)
    6 min EMOM of me hspu (5 reps 3 ab mats) did this until failure which was 7 reps short. Took a two min break and finshed the 7 reps
    4x 25 Russian twist at 18lbs (or whatever the small kettle bell is)

    … I’m hungry

    Like

    • November 4, 2014 at 9:03 pm

      I think Kira recommended Chipotle last after last night’s WOD!

      Like

      • November 5, 2014 at 12:15 am

        Kira needs to stop talking about chipotle … I’m starting to devlop a fixation

        Like

  7. Tristan J
    November 4, 2014 at 10:41 pm

    14:51

    105#

    Like

  8. November 4, 2014 at 11:15 pm

    WOD: 15:02 @ 55#

    Like

  9. BritLuko
    November 5, 2014 at 5:54 am

    14:32 @ 95

    Like

  10. November 5, 2014 at 6:34 am

    14:46 – 75#

    Like

  11. lazimmers
    November 5, 2014 at 1:17 pm

    Day 1 for me!

    WOD: scaled to 3 rounds: 16:00 min. @ 35#
    Core: 4x
    25 twists @ 18#
    2 TGU per side @ 18#

    Like

  12. November 5, 2014 at 5:30 pm

    Hit this today, 11/5/14, at 3:00pm

    16:36 Rx’d
    Was doing great until the start of the final run. Lower back went nuts and forced me to walk about 100 meters total in that round. Came in the door for the final set of cleans and stared at the bar for a bit too! Weird part is I felt best, and most tight, when hitting the cleans. Time to visit doctor Matt.

    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