Friday, 12/19/2014

Mobility:
Hamstrings

Strength:
Max Effort Unbroken Handstand Push-Ups

WOD:
AMRAP in 3 minutes:
5 Burpee Box Jumps (24″/20″)
5 Front Squats (95#/65#)
Rest 1 minute
Repeat
Post score for each round
Compare to 10/1/2014

Core/Accessory:
2×50 Anchored Abmat weighted sit-ups

3×8 Ring Rows

Post your results to the comment section.

Advertisements

  One thought on “Friday, 12/19/2014

  1. December 19, 2014 at 7:17 am

    6+2 Rx’d

    Strength: 2 or 3 strict Rx’d (the first 2 were good reps not sure about the 3rd…)

    Core Rx’d
    65 push-ups

    Like

  2. Shawn
    December 19, 2014 at 11:09 am

    1000M Row

    Comp Strength

    Squat Snatch
    3×1@120#
    2×2@130#
    3×1@140#

    Split Jerks
    5×1
    135#/155#/155#/155#/175#

    Max Effort HSPU – 10

    Front Squat with REAL RACK!
    5×5@95# Felt good.

    Like

    • sburks1
      December 19, 2014 at 5:19 pm

      Push-ups complete

      Like

  3. December 19, 2014 at 11:24 am

    Strength:
    Did a few handstands against the wall today and didn’t break my head. So that’s a win for me.

    WOD:
    3 / 2+9 Rx
    Barely squeaked by my 10/1/2014 WOD: 2+7 / 2+9 Rx

    Core/Accessory:
    2×25 Anchored Abmat weighted sit-ups
    3×8 Ring Rows

    Like

  4. December 19, 2014 at 12:04 pm

    1k row. Forgot to record the time. 4:32.08 or 4:22:08. I remember the 4 and the :08.

    10×3 strict press at 80# (first 4 sets were at 85# by accident)

    3+3 / 3+4 rx’d

    First time jumping on a 20″ box in a long time. No pain!

    3×8 Ring Rows

    Like

  5. December 19, 2014 at 12:56 pm

    WOD: 4+2 Rx

    Handstands…worked on pulling legs off the wall to better balance and engage core.

    Core: 1×50, 2×25 anchored abmat sit ups w/15#
    2×8 ring rows. Getting lower.

    Like

  6. December 19, 2014 at 10:51 pm

    2+5/2+4. 28 box HSPU.

    Like

  7. jasonyovich
    December 22, 2014 at 11:24 am

    3+3/3+3 RX (if box steps are RX for this WOD)
    1 rep improvement from last time.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s