Tuesday, 12/2/2014

Don’t forget to do your 65 push-ups per day. Sign-up and track your push-ups here: https://docs.google.com/spreadsheets/d/1P_yvdBX9fs8cLjb1dN5yMzdIt0OyXPgKO6evGwBC2gI/edit?usp=sharing

Mobility
Squat

Strength:
Front Squat 5×3 @ 90% of 1RM

WOD:
6 Rounds:
5 Pull-Ups
15 Wall Balls (20#/14#; 10’/9′)

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

3×8 Hip Extensions (heavy)

Post your results to the comment section.

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  One thought on “Tuesday, 12/2/2014

  1. December 2, 2014 at 7:26 am

    Front squats 93#
    WOD:
    11:40 10# WB really trying to hit the target. No repped myself. Still rough as hell but working on it! Pull-ups Rx’d but a bit rusty!
    GHDs strict
    HE 70#
    65 Push-ups done

    Like

  2. Shawn
    December 2, 2014 at 7:52 am

    Pre WOD;
    1000m Row
    50 Air Squats w/ hands behind head to a med ball on a 45# Plate
    Box Jumps 5x20in 5x24in 5x30in
    2minutes couch stretch each side.

    Front Squats: 135 for control and form

    WOD: – Modded Mid due to knee (feels ok just didn’t want to push it)
    2rds rx
    4rds 5 Pullups and 15 Abmat Situps

    8:34

    Core: 3×8 HipExt @ 65#
    More abmats at home (4X25 tonight)

    Pushups Complete.

    Like

  3. December 2, 2014 at 8:32 am

    0500 Strength:
    Bench Press;
    Worked up to heavy single @205#
    Then 5×3 @185#
    Comp Strength from Monday:
    Snatch Complex;
    7×1 Snatch balance + 3 OHS @115#

    Front Squat
    5×3 @255# (lighter than 90%)
    WOD: 5:59 Rx’d

    Like

  4. December 2, 2014 at 11:25 am

    Strength:
    Front Squat 5×3 @ 93#

    WOD: 8:36
    Self-assisted Pull-Ups on a box
    14# Wall Balls

    Core/Accessory:
    4×10 GHD Sit-Ups (strict)
    2×8 Hip Extensions 15# and 1×8 no weight

    Push-ups:
    25 done for now…

    Like

  5. December 2, 2014 at 12:23 pm

    Front Squat:
    5×3 @ 83#

    WOD: 6:52 rx’d

    30 Push-Ups done for now.

    Like

  6. Brian E
    December 2, 2014 at 6:08 pm

    Front Squat:
    5 x 3 @ 165#

    WoD: 6:24 RX’d

    4 x 10 GHD Sit-ups
    3 x8 HE’s @ 90#

    65 Push-ups

    Like

  7. Valerie
    December 2, 2014 at 7:16 pm

    Front squats @ 103#

    WOD: 8:56 rx

    65 push-ups

    Like

  8. December 2, 2014 at 8:18 pm

    Front Squat 93#
    WOD: 9:58
    Scaled pull ups w/ negatives
    RX’d Wall Balls

    Core sucked

    65 push ups done on knees

    Like

    • December 2, 2014 at 8:22 pm

      Oops I was 9:56! Big difference! HA

      Like

  9. BritLuko
    December 2, 2014 at 9:39 pm

    Front squat: 113#
    WOD: 10:40
    almost Rx! Only used jumping momentum on a few of the pull ups.
    (No band)

    Like

  10. calie
    December 4, 2014 at 2:52 pm

    65 pushups completed

    Like

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