Wednesday, 4/22/2015

Mobility:
Hamstrings

WOD:
21-15-9
Deadlifts (225#/155#)
Ring Dips
Wall Balls (20#/14#; 10’/9′)

Core/Accessory:
3×8 GHD Bench Press

100 Band Pull-Aparts

Post your results to the comment section.

Advertisements

  One thought on “Wednesday, 4/22/2015

  1. jenniferlourdes
    April 22, 2015 at 7:31 am

    WOD: 8:37
    Deadlifts 135#
    Ring Dips on box
    Wall Balls Rx

    Like

    • jenniferlourdes
      April 22, 2015 at 7:32 am

      Meant Ring Dips feet on box…I still can’t do more than 2 strict RD at a time, need to work on this

      Liked by 1 person

  2. April 22, 2015 at 8:53 am

    WOD: 9:15
    105# DL, Box Dips, 12# WB

    Liked by 2 people

    • cathybeloncik
      April 22, 2015 at 9:54 pm

      Wow, you are doing awesome!!

      Liked by 1 person

      • April 23, 2015 at 9:59 am

        Aw thanks Cathy! Some days are better than others ha, but I definitely feel myself getting stronger. 🙂

        Like

  3. sburks1
    April 22, 2015 at 9:57 am

    9:04rx

    Like

  4. Van
    April 22, 2015 at 10:15 am

    28/8 6:40
    box dips

    Like

  5. Carlie
    April 22, 2015 at 2:58 pm

    9:27 @#115 DL and #12 WB. ring dips with feet supported on box

    Liked by 1 person

  6. Chirag Patel
    April 22, 2015 at 6:30 pm

    DL 225#, Boxed Ring Dips, WB 20# @ 9:36

    Like

  7. April 22, 2015 at 7:12 pm

    WOD: 11:33
    145# DL, ring dips with feet on box, Rx’d wall balls

    3×8 GHD bench press @ 35#
    75 pull aparts w red band

    Like

  8. April 22, 2015 at 7:14 pm

    9:11 rx’d

    band pull aparts w/ purple band
    3×16 alternating 1-leg v-ups (first set was 20, but couldn’t get to 20 on 2nd or 3rd set. Don’t worry, you’ll be doing them soon… I was testing rep schemes)

    Liked by 2 people

  9. Chirag Patel
    April 22, 2015 at 7:43 pm

    3 sets of butt flexes
    2 nipple twisters
    1 squat and dump

    Liked by 2 people

    • jenniferlourdes
      April 22, 2015 at 7:57 pm

      Flexes and twisters were scaled and the rest RX, right?

      Liked by 2 people

    • cathybeloncik
      April 22, 2015 at 9:56 pm

      Ummmm ….

      Liked by 2 people

  10. scott
    April 22, 2015 at 9:16 pm

    WOD: 7:30
    185 DL (should have done 225), ring dips one foot on box, RX wall balls

    Like

  11. cathybeloncik
    April 22, 2015 at 9:54 pm

    WOD: 9:51
    115# DL / 14# WB
    Ring Dips on box

    Liked by 2 people

  12. Dylan
    April 23, 2015 at 12:26 am

    13:59 Rx

    Like

  13. April 23, 2015 at 6:58 am

    10:35 – 195# DLs, ring inclined push-ups (shoulder issues), 18# wall balls. 65# GHD bench presses.

    Like

  14. Valerie
    April 23, 2015 at 8:19 pm

    So, I’m not really sure what to say about this WOD except that I had my ass handed to me. Thanks Coach Dan and Cathy for cheering me on at the end even though all I wanted to do was die die die!

    WOD: 16:39 Rx <—- the "ass handed to me" part

    Liked by 1 person

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