Thursday, 12/4/2014

It’s not too late to catch up on your 2015 push-ups! Sign-up here: https://docs.google.com/spreadsheets/d/1P_yvdBX9fs8cLjb1dN5yMzdIt0OyXPgKO6evGwBC2gI/edit?usp=sharing

Mobility
Shoulders – Overhead Position

Strength:
3x ME Strict L-Pull-Ups
heels must remain above hips; legs straight
Scale for mobility and/or strength

WOD:
4 rounds:
10 Push Press (115#/75#)
20 Goblet Squats (55#/35#)

Core/Accessory:
4×25 Russian Twists

100 Band Pull-Aparts

Post your results to the comment section.

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  One thought on “Thursday, 12/4/2014

  1. December 4, 2014 at 6:46 am

    Strict L pull-ups 3,2,3
    WOD: 8:18 @55#, goblet squats Rx’d
    RTs 26#, pull aparts done
    65 push-ups

    Like

  2. December 4, 2014 at 8:12 am

    Comp Strength:
    5×2 Cleans from blocks @165/185/185/195/195#
    3×8 Strict Press @95/103/111# (60-65-70%)
    8×500 Meter Row 1ā€¢1 rest. (Averaged 1:53/500)

    WOD: 6:35 Rx’d
    65 pushups done

    Like

  3. December 4, 2014 at 12:19 pm

    Strength:
    4-4-3 pull-ups with purple band

    WOD: 8:17
    Round 1 RX
    Round 2 went down to 65# Push Presses after 4 reps
    Round 3 went down to 26# Goblet Squats

    Core/Accessory:
    4Ɨ25 Russian Twists (15# dumbbell)
    100 Band Pull-Aparts (red band)

    70 push-ups done today since I did 0 yesterday.

    Like

  4. Coach Cat
    December 4, 2014 at 2:39 pm

    2×500 meter row
    2 min rest between
    2:08, 2:14 ugh…

    WOD:
    8:59
    65# push press

    Like

    • December 4, 2014 at 3:10 pm

      You’re doing awesome, coach. Keep it up. Steady and perfect the whole way through. You’ll be better than pre-injury.

      Like

    • BritLuko
      December 4, 2014 at 4:31 pm

      don’t be disappointed, but do be careful!

      Like

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

    65 pushups completed!

    Like

  6. sburks1
    December 4, 2014 at 6:46 pm

    65 push-ups completed

    Like

  7. jbeloncik
    December 4, 2014 at 7:01 pm

    L sit pull-ups – 6/5/4
    WOD – 7:59 Rx

    Like

  8. December 4, 2014 at 8:49 pm

    Pulling up with feet on box. 3×10

    WOD: 13:14 Rx

    4×25 Russian twists 18#kb
    100 Pull aparts w purple band (30, 20, 20, 20)

    Like

    • December 4, 2014 at 9:14 pm

      Congrats on the first fully Rx’d WOD!!!!
      šŸ‘šŸ‘šŸ‘šŸ‘šŸ‘šŸ‘šŸ‘
      And first poor post WOD math! Check them pull apart sets again. šŸ˜œ

      Like

      • December 5, 2014 at 7:06 am

        Lol, that math!! Dang it!

        Like

  9. December 4, 2014 at 9:40 pm

    L sit pullups: 3/3/2

    WOD: 8:49 Rx

    130 push-ups today since I forgot to do them yesterday. :o/

    Like

  10. Kira
    December 4, 2014 at 9:49 pm

    12:55rx

    Heaviest push press ever

    65 push ups and 31 pull ups.

    Like

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