Wednesday, 12/17/2014

So sorry for the late posts this week! My “real” job is really getting in the way of my “fun” job.

Mobility:
Shoulders

WOD:
4 Rounds:
7 Thrusters (115#/75#)
7 Ring Dips

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

3×8 KB Windmills

Post your results to the comment section.

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  One thought on “Wednesday, 12/17/2014

  1. December 17, 2014 at 7:12 am

    6:51
    65# thrusters (hella heavy!!)
    RDs Rx’d

    Core T2B Rx’d 😊
    Windmills 18#

    Like

    • December 17, 2014 at 8:04 am

      Oh yeah I also did my 65 push-ups…forgot to add it to the spreadsheet will have to add it tomorrow!

      Like

  2. December 17, 2014 at 10:49 am

    500 meter warm up row
    Comp Strength;
    Clean from blocks at pockets:
    5×2 @145/145/155/165/165
    Box Squats:
    7×3 @60% (190#)

    WOD: 3:26 Rx’d
    Comp Row:
    1K meter 3:52
    750 meter 2:52
    500 meter 1:55
    250 meter 0:52
    1•1 rest between rows
    65 pushups done

    Like

  3. December 17, 2014 at 11:12 am

    WOD: 4:03
    Thrusters @ 70#
    Ring Dips w/ heels on a box

    Core/Accessory:
    4×5 Strict Toes-to-Bar
    2×8 Windmills 18# KB

    Pushups:
    30 for now

    Time for a rest day!!!

    Like

  4. December 17, 2014 at 2:39 pm

    Also, today is 12/17/14.
    Might want to change it in case we need to ping back to it in the future.

    Like

  5. sburks1
    December 17, 2014 at 3:56 pm

    December 17, 2014 at 10:49 am
    500 meter warm up row
    Comp Strength;
    Clean from blocks at pockets:
    5×2 @95#
    Box Squats:
    7×3 @60% (195#)

    Comp Row:
    1K meter 4:10
    750 meter 3:10
    500 meter 2:00
    250 meter 0:54
    1•1 rest between rows
    65 pushups done

    Like

  6. December 17, 2014 at 7:44 pm

    WOD: 6:46 @ 75# (Rings dips: first 2 rounds Rx, last two rounds scaled with feet on box in front)

    T2B: 1×15, 2×10 strict, 1x10ish kipping practice to string ’em together.

    3x KB windmills @ 18#

    Like

  7. jasonyovich
    December 17, 2014 at 11:22 pm

    WOD was rough:
    7:00
    115# thrusters
    Box assisted ring dips

    Core done. First time doing KB windmills. Kinda liked them.

    Post WOD WOD:
    6 rounds
    500m row
    10 push-ups

    Like

  8. December 18, 2014 at 12:02 am

    WOD: 5:38 @ 55#
    Scaled RD w/ heels on box

    Like

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