Thursday, 12/11/2014

Mobility
Hip Flexors

WOD:
4 Rounds:
10 Front Squats (135#/95#)
15 Pull-Ups
20 Box Jumps (24″/20″)

Core/Accessory:
2×50 Weighted Anchored Abmat Sit-Ups

3×8 Kettlebell Windmills

Post your results to the comment section.

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  One thought on “Thursday, 12/11/2014

  1. December 11, 2014 at 7:18 am

    WOD: 19:11@70#
    pull-ups & box jumps Rx’d
    My pull-ups are a tad rusty to say the least…that is what slowed me down 😕
    Sit-ups 26#
    Windmills 18#

    Like

  2. December 11, 2014 at 8:14 am

    500 meter row warm up
    Comp Strength:
    Front Squat;
    5×3 with 3 second pause on 3rd rep
    185/215/225/225/230#
    Weighted Ring Dips:
    5×5 @35# (no known 1RM yet)
    65 pushups
    Performed Wednesday’s WOD
    Rest 8 minutes
    Today’s WOD:
    12:18 Rx’d
    1,000 row to cool down

    Like

  3. December 11, 2014 at 11:44 am

    Everything explosive that I tried today resulted in nerve pain so I had to settle for slow and controlled, which turned into a big meathead workout.

    Everything unbroken and no pause between reps
    A. 4×8 Front Squats from rack @ 83#
    B. 4×50 band pull-aparts w/ blue band

    A. 2×50 anchored abmat sit-ups
    B. 2×20 right arm dumb bell curls @ 15#
    C. 2×20 left arm dumb bell curls @ 15# (last few were kipping curls)

    A. 3×8 Kettlebell windmills w/ 18# KB
    B. 3×20 push-ups

    Like

    • December 11, 2014 at 2:55 pm

      Sweet! Nothing wrong with a little meathead action!

      Like

  4. jbeloncik
    December 11, 2014 at 6:16 pm

    14:17 rx’d

    Like

  5. December 11, 2014 at 6:50 pm

    WOD:11:14
    80# Front Squats
    Jumping Pull-Ups
    20″ Box Step Ups

    Core/Accessory:
    2×25 Anchored Abmat Sit-Ups
    1×8 Kettlebell Windmills 26#

    Like

  6. sburks1
    December 11, 2014 at 10:48 pm

    Home WOD

    Warmup 5 push-ups

    4 rounds
    25abmat
    15 push-ups

    6:50

    Push-ups complete

    Like

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