Thursday, 4/9/2015

Mobility:
Hamstrings

Strength:
Good Mornings: 3×5 @ 60% of 3RM from 3/30/2015

WOD:
7 Rounds:
7 Pull-Ups
7 Burpee Box Jumps (24″/20″)

Core/Accessory:
Tabata Hollow Holds

100 Band Pull Aparts

Post your results to the comment section.

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  One thought on “Thursday, 4/9/2015

  1. April 9, 2015 at 7:39 am

    Comp Strength;
    Alternating EMOM 8
    10 OH walking lunge w/ 30# DB
    20 GHD situps
    “Rest” 4 minutes then;
    WOD: 8:56 Rx’d

    Like

  2. Van
    April 9, 2015 at 11:03 am

    8:35
    ring pull-ups
    16″ box

    Like

  3. Carlie
    April 9, 2015 at 11:04 am

    10:24….ring rows and box step ups

    Like

  4. April 9, 2015 at 11:21 am

    Strength:
    Good Mornings: 5×5 @ 65# (I obviously can’t read and ended up doing extra credit sets)

    WOD: 8:59
    Ring Pull-Ups, Burpee Box Step-ups 20″

    Core/Accessory:
    Tabata Hollow Holds Done
    75 Band Pull Aparts – Black Band

    Like

  5. Daniel K.
    April 9, 2015 at 6:19 pm

    GM: w/Band

    WOD: 11:14 Rx’d

    Comp Strength;
    Alternating EMOM 8 (Ended up doing for 10)
    10 OH walking lunge w/ 25# DB
    20 GHD situps (Went parallel)

    Like

  6. Cat
    April 9, 2015 at 6:39 pm

    Alt EMOM 8
    10 OH DB walking lunges @25#
    20 GHD sit ups

    Good Mornings 3×5
    85#

    Metcon
    7:43 rxd

    Hollow holds done

    2×100 band pull apart purple band

    Like

  7. Valerie
    April 9, 2015 at 7:25 pm

    GMs @ 85#

    WOD: 10:14 Rx

    Like

  8. April 9, 2015 at 8:55 pm

    GMs @ 85#

    WOD: 14:46? Ring pull-ups. 20″ box jumps first three rounds, then 24″ box step-ups last four rounds.

    Like

    • cathybeloncik
      April 10, 2015 at 12:01 am

      You had s 12:something!

      Like

      • April 10, 2015 at 12:11 am

        Thanks Cathy! I need to look at the board after I cool down. Post-WOD brain is a mess.

        Like

  9. cathybeloncik
    April 9, 2015 at 11:47 pm

    GM’s @ 115#

    WOD: 11:07
    Box jumps rx’d
    Pull ups off box

    Core done

    Like

  10. April 10, 2015 at 7:44 am

    12:33 Rx. 100 # GMs.

    Like

  11. Chirag Patel
    April 10, 2015 at 6:24 pm

    @12:10 – rings for pull-ups

    Like

  12. April 11, 2015 at 11:30 am

    Did this Saturday 10:08 Rx’d but that was with more than 2 minutes break when my hand ripped and was gushing blood thanks to Ish for helping me tape it up mid-WOD! I’ll have to do this one again because my time would have been awesome! Loved this one!!!

    Like

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