Thursday, 1/22/2015

Save the date! We’ll be moving our pull-up rig on Saturday, February 7 after the 11 a.m. class and could use some help! There will be a cooler full of beer for those who decide to help!

Mobility:
Shoulders – external rotation

Strength:
1 Rep Max Bench Press

WOD:
21-15-9
Ring Dips
Handstand Push-Ups

Core/Accessory:
4×25 Russian Twists

3×8 Ring Rows

Post your results to the comment section.

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  One thought on “Thursday, 1/22/2015

  1. January 22, 2015 at 7:58 am

    1 RM Bench Press: 235# (5# PR!) could’ve hit 245, but I was alone without a spotter.
    Wednesday’s Comp Strength:
    AMRAP 5
    – 10 wall balls @30#
    – 50 double unders
    3 Rds Rx’d
    1 minute rest
    3 RFT
    50 calorie row
    25 burpees
    17:39 Rx’d

    Like

  2. jenniferlourdes
    January 22, 2015 at 11:26 am

    Strength:
    98# 1RM Bench Press (failed at 103#)

    WOD: 10:31
    Negative Ring Dips – this was the slowest/most controlled I’ve done these and also the most I’ve done in a WOD. I’ll work on learning to do real ring dips this month once I’ve recovered!
    Push-Ups on 24″box (on knees after the first 5…form is improving but still needs work)

    Core/Accessory:
    4×25 Russian Twists 15# dumbbell
    3×8 Ring Rows using my back more than shoulders this time by pulling the rings lower…will do this from now on, thanks Coach Cat!

    Like

  3. January 22, 2015 at 1:43 pm

    155# Bench Press (Not a PR. Alone without a spotter so didn’t push it. My life kind of flashed before my eyes for a second on the 155# when I wasn’t sure I was going to lock it out.)

    11:14 rx’d

    Like

  4. sburks1
    January 22, 2015 at 2:37 pm

    1rm Bench Press
    265#

    12 and some change on the wod rx. Felt good just slow. Havent done a lot of hspus lately

    Like

    • sburks1
      January 22, 2015 at 2:38 pm

      Core completed

      Like

  5. January 22, 2015 at 10:57 pm

    1rm Bench Press #88 (first time)
    WOD : 6:35
    Scaled

    Like

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