Thursday, 11/6/2014

Mobility
Shoulders/OH Position

Strength:
3 Rep Max Good Morning
Compare to: 8/13/14

WOD:
21-15-9
Snatch (115#/75#)
Handstand Push-Ups (Strict)

Core/Accessory:
3×8 Ring Rows

2×50 weighted anchored abmat sit-ups

Post your results to the comment section.

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  One thought on “Thursday, 11/6/2014

  1. November 6, 2014 at 7:32 am

    GMs 120# (20# PR!!!)
    WOD 14:24 45# & strict HSPUs 1 abmat

    Low ring rows
    Sit-ups 26#

    Like

    • November 6, 2014 at 8:04 am

      Straight BEASTMODE this morning! Truly impressive work!

      Like

  2. November 6, 2014 at 8:04 am

    Strength:
    Bench Press;
    Light day, long warmup to 2×8 @125#

    6 minute EMOM of ring dips (10 each round)

    Today’s core completed.
    No metcon, lower back is screaming at me.

    Like

  3. November 6, 2014 at 9:16 am

    REHAB:
    Crossover Symmetry Cycle
    6 min EMOM of Ring Rows (15/rnd)…worked on false grip

    STRENGTH:
    Buenos Dias’ (3RM): 205#, PR (20# increase)

    MOD WOD:
    21-15-9 (Dead Lifts 225#/HSPUs on Box)
    8:28

    CORE:
    Yes…completed. SU’s at 35#

    Like

  4. Coach Cat
    November 6, 2014 at 4:46 pm

    MOD WOD:
    AMRAP in 12 minutes:
    20 alternating dumb bell curls (15#)
    20 walking lunge steps
    10 ring rows
    5 rounds + 7 curls

    Goal today was just work up a sweat without feeling nerve or back pain. I did feel nerve pain coming off of left leg lunges a few times. Sudden contraction of my right hamstring causes the pain, so just had to slow it down.

    Like

  5. November 6, 2014 at 8:38 pm

    GM’s: 93#
    WOD: 10:49 @ 45#
    HSPU on box

    Like

  6. Tristan J.
    November 6, 2014 at 8:53 pm

    15:13 95# snatch

    30″ box hspu

    Like

  7. November 6, 2014 at 9:59 pm

    16:54 – 65# power snatch (not pretty, Cat had pity on me), box HSPU. 145# PR Good mornings.

    Like

  8. November 7, 2014 at 4:29 pm

    Hit this WOD today, 11/7/14
    19:20 Rx’d
    PR PR PR!!! Probably have only ever done a total of 10 strict HSPU in my life, as in “ever”. This was an awesome experience. Needed that!

    Like

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