Friday, 12/12/2014

Mobility
Hamstrings

Strength:
Good Mornings 3×5 @ 70% of 3RM

WOD:
AMRAP in 6 minutes:
5 Ring Dips
5 Deadlifts (315#/205#)
Compare to 10/11/2014

Core/Accessory:
Accumulate 2 minutes of plank on each side

100 Band Pull Aparts

Post your results to the comment section.

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  One thought on “Friday, 12/12/2014

  1. December 12, 2014 at 7:00 am

    GM 83#
    WOD: 6+7 @135# RDs Rx’d
    Could have gone heavier 😊πŸ’ͺ

    Like

    • December 12, 2014 at 8:33 am

      +65 push-ups!

      Like

    • December 12, 2014 at 10:00 am

      Wow!!! You’re getting seriously strong!! πŸ’ͺπŸ’ͺπŸ’ͺπŸ’ͺ

      Liked by 1 person

      • December 12, 2014 at 11:43 am

        Thx coach! This was a superfun WOD😊

        Like

  2. Carlie
    December 12, 2014 at 11:40 am

    65 pushups
    GM 85#
    WOD 8 @105# (heaviest Ive done so far sine I started!! yeah!)

    Like

  3. jenniferlourdes
    December 12, 2014 at 11:45 am

    Strength:
    Good Mornings 3Γ—5 @ 65#

    WOD: 7
    Self-Assisted Ring Dips
    150# Deadlifts
    I’m happy with my improvement since 10/11/2014! I did 5+2 140# DLs and struggled with RDs that time.

    Core/Accessory:
    Done!

    Push-ups:
    25 so far today…

    Like

  4. Coach Cat
    December 12, 2014 at 3:57 pm

    Bench press
    5,5,3,3,1,1
    93, 103, 113, 118, 133, 153 (only 7# away from my pre-surgery PR!)

    Snatch from high hang (pockets)
    5×2 @ 53 then 63×4
    First time snatching in 6 weeks.

    2×25 banded GM w/ purple

    WOD:
    7+7 @ 133#

    Like

  5. jbeloncik
    December 12, 2014 at 6:31 pm

    5+7 @ 275#
    Ring dips rx’d and unbroken

    Like

  6. Valerie
    December 12, 2014 at 7:07 pm

    GMs @ 70#

    WOD: 6+5 @ 165#

    Like

    • Valerie
      December 12, 2014 at 7:07 pm

      and ring dips scaled with feet on box in front

      Like

  7. December 12, 2014 at 8:42 pm

    GMs @ 73#

    WOD: 5+9 @ 155#, ring dips with feet on box
    Happy with improvement from 10/11/14 (3+8 @ 145#)

    Core/accessory done

    Like

  8. December 12, 2014 at 8:51 pm

    500 meter row
    Comp Strength;
    1RM Squat Clean: 265# (25# PR!)
    65 pushups done
    WOD:
    8+9 Rx’d

    Like

  9. jasonyovich
    December 12, 2014 at 10:23 pm

    GMs 115#

    WOD: 6 rounds
    275# DL and ring dips with feet on 20″ box

    Post WOD WOD:
    4 rounds
    500m row
    15 push-ups
    25 banded pull-aparts
    1 minutes side plank (30 sec each side)

    Special thanks to Adam and Loren for two completely separate reasons. Loren, for doing the second WOD with me (great job!). Adam, for not making me jump rope to warm up.

    Like

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