Tuesday, 12/9/2014

Mobility
Squat

Strength:
3 Rep Max Overhead Squat from rack

WOD:
AMRAP in 3 minutes:
10 Step-Ups in Front Rack (24″/20″; 45#/33#)
10 Shoulder-to-OH (45#/33#)
Rest 1 minute
Repeat

Core/Accessory:
4×15 Strict Toes-to-Bar

3×8 Ring Rows

Post your results to the comment section.

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  One thought on “Tuesday, 12/9/2014

  1. Shawn
    December 9, 2014 at 7:17 am

    Not a great WOD Day but, glad to be back regularly for the most part

    155# 3 RM OHS….This is a PR as I have never OHS anything more than 135.

    WOD:
    1+5 Rx…..Box way to high!!!! 1+12 @ 20in burnt from the 24in!

    Core Complete
    Pushups Complete

    Like

  2. December 9, 2014 at 7:24 am

    3RM OHS 68# PR!!!
    WOD: 2+6/2+8 Rx’d
    Core Rx’d
    65 push-ups

    Like

  3. December 9, 2014 at 8:19 am

    Comp Strength:
    Bench Press: 5×5 @138#
    Cleans from Blocks at mid thigh:
    5×2 @175#
    3RM OHS- 205# (30# PR and 5# higher than my standing 1RM!!)
    2K Row
    WOD: 2+13/ 2+5 Rx’d + @75#
    30 strict T2B completed
    65 pushups completed

    Like

    • December 9, 2014 at 7:37 pm

      Came back in this evening for a coaches meeting. 500 meter row to warm back up. Mobilized, then;
      8×500 meter row 1•1 work to rest ratio.
      1:51 on first 7 rounds, 1:49 on 8th round.

      Like

  4. December 9, 2014 at 11:37 am

    Strength:
    3RM OHS 63# PR!
    I did 53# in August with not-so-great form and kinda hurt my elbow/wrist. Today felt great!

    WOD:
    3+6 / 3+9 RX

    Core/Accessory:
    2×15 Strict Knees-to-Elbows / 2×15 Strict Toes-to-Bar on floor
    3×8 Ring Rows

    Like

    • jenniferlourdes
      December 9, 2014 at 11:38 am

      Oh and I’ve been totally slacking on my push-ups…I’ll get back into it today 🙂

      Like

  5. jbeloncik
    December 9, 2014 at 7:41 pm

    OHS – 135# definitely a PR but not sure by how much.
    WOD – 3 + 18 / 2 + 17

    Like

  6. December 9, 2014 at 8:13 pm

    OHS 3RM 70#

    WOD: 2+9 / 2+9

    Core/accessory: 4×4 knees to something near my elbows
    Ring rows complete
    2×50 Hip extensions (that I skipped out on yesterday)

    Like

  7. December 9, 2014 at 8:28 pm

    3RM OHS 70#
    WOD: 2 + 19 / 2 + 9 RX

    Like

  8. LesleyZ
    December 9, 2014 at 10:30 pm

    95# 3 Rep Max – OHS

    WOD:
    Round 1: 2 +14 (switched to push press on third round)
    Round 2: 3 (push press)

    Core:
    12×5 knees up
    3×8 ring rows (almost standing)

    Like

  9. December 9, 2014 at 10:47 pm

    OHS: I think I stopped at 73#

    WOD:
    3+13 / 2+15 Rx’d

    TTB and RR done

    Like

  10. Kira
    December 10, 2014 at 11:52 am

    OHS 3rm 85# (2#pr)

    WOD
    2+17/2+9 rx

    Like

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