Thursday, 11/13/2014

Mobility
Shoulders (External Rotation)

Strength:
Front Squats 5×3 @ 75%

WOD:
AMRAP in 3 minutes:
5 Box Jumps – up and over (24″/20″)
5 Ring Dips
Rest 60 seconds
Repeat

Core/Accessory:
4×25 GHD Sit-Ups (strict)

3×8 Bent Over Rows with Kettlebells

Post your results to the comment section.

Advertisements

  One thought on “Thursday, 11/13/2014

  1. November 13, 2014 at 6:29 am

    Strength day
    Front squats 5×3 @78#
    Bench 5×1 @70 & 5×1@83#
    Squat cleans 3×1@ 68, 3×2 @73, 3×1@78
    GHD sit-ups
    Rows @26#

    Like

  2. November 13, 2014 at 7:51 am

    Some 0500 strength work:
    Bench: light day
    Long warm up to 2×8 @155#

    Squat Clean:
    2×1 @180#
    3×2 @192#
    3×1 @205#

    Like

  3. Karen O'Donnell
    November 13, 2014 at 8:21 am

    Strength:
    Front Squat 5 x 3 @ 85lbs

    WOD:
    4+3, 5+5
    Step up/over
    Ring Dips on Box

    Like

  4. Catie
    November 13, 2014 at 9:35 am

    Strength:
    Front Squat 5×3 85#

    WOD:
    5/5+5: Step up/dips on box

    3×25 situps
    3×8 rows with KB

    Modified WOD with Karen and Erin:
    Box twirl overs; Box crawl overs; Box Zumba (that was mostly Erin)

    Like

    • November 13, 2014 at 10:46 am

      Really lacking in flare though. I didn’t see any jazz hands. Bummer.

      Like

    • Karen O'Donnell
      November 13, 2014 at 1:33 pm

      The Box Crawl/Roll overs were my fav. Adam did not seem impressed.

      Like

  5. November 13, 2014 at 11:49 am

    Strength:
    Front Squats 5×3 @ 90#

    WOD: 4+2 / 4+6
    16″ Box Jumps
    Ring Dips with heels on 16″ Box in front of me

    Core/Accessory:
    4×10 GHD Sit-Ups (strict) ouch
    1×8 Bent Over Rows with 35# KB and 2×8 with 30# DB

    Like

  6. sburks1
    November 13, 2014 at 6:36 pm

    Front Squats
    5×3@175#

    WOD:
    5+5rx/4+8rx

    Core:
    abmats
    Rows @ 70#

    Like

  7. November 13, 2014 at 8:13 pm

    Front squat at 225#

    Wod
    6+1 / 5+5 rxd

    Liked by 1 person

  8. November 13, 2014 at 8:51 pm

    Front squats: 90#
    WOD: 4 + 5/ 5
    Box Jumps rx
    Ring Dips scaled on box

    Like

  9. November 13, 2014 at 10:10 pm

    Front squats: can’t read the whiteboard correctly, so I did 3 sets of 5 @ 85/90/90#

    WOD: 5/4+9, box jumps Rx, ring dips scaled on box

    Like

  10. Tristan j.
    November 13, 2014 at 10:51 pm

    5/4+5RX

    205# Front Squat

    Like

  11. November 14, 2014 at 12:07 am

    AMRAP in 11 minutes: 10 wall balls (8#), 10 push-ups. I wore oly shoes and a weightlifting belt for the wall balls. 6 +6

    Like

  12. November 14, 2014 at 6:38 am

    5/ 5+7, 24″ box jumps, box assisted ring dips

    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