Tuesday, 4/28/2015

Mobility:
Hip Flexors

WOD:
4 Rounds:
12 Alternating Pistols
12 Alternating Kettlebell Snatch (55#/35#)
12 Deficit Handstand Push-Ups (45# plates)
22 minute time limit

Core/Accessory:
3×8 GHD Bench Press

100 Banded Leg Curls

Post your results to the comment section.

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  One thought on “Tuesday, 4/28/2015

  1. April 28, 2015 at 7:05 am

    15:24
    Pistols Rx’d
    26# KB snatch
    HSPUs flat (normal Rx’d–on wall no abmats but no deficit either)

    Like

  2. April 28, 2015 at 7:34 am

    Scaled WOD: Pistols (Rx), KB swings (Rusky, 35#), old fashioned push ups
    6:00
    CASH OUT: 2x500m row (2:01, 2:08)

    CORE: 100 banded pull-a-parts (black), 100 banded leg curls (black, alternating 4×25), yoga crane pose practice (http://www.yogajournal.com/article/poses/learn-crane-pose/)

    Liked by 2 people

    • April 28, 2015 at 8:37 am

      I think I will always remember the first time I swung a KB after back surgery. It was 18# and Russians and I was ecstatic that I was able to pick it up from the floor and swing it. You’re doing great Sam! So motivating to see you progressing!

      Like

      • April 28, 2015 at 10:37 am

        Thanks Cat!…really appreciate the support from you and the entire team. It’s good to be back….again. Different goals this time around, progressing differently too. Ahead in some areas, behind in others…but that’s what makes it fun.

        Liked by 1 person

  3. sburks1
    April 28, 2015 at 8:52 am

    Oly Stuff

    WOD:
    13:23 rig assisted pistols. Sooo close! 25#deficits. Rx hspus next time cuz adam said so

    Like

  4. April 28, 2015 at 9:03 am

    Oly sesh
    WOD: 21:22 Rx’d
    *left shoulder just wanted nothing to do with the deficit HSPU. Ouchy!

    Like

  5. April 28, 2015 at 9:30 am

    9:36
    Pistols (down to 16″ box)
    18# KB
    HSPUs on box…on knees, booo. 😦 (but working on getting a handstand…almost there!)

    3×8 GHDBP w/ 30# barbell
    Floor situps/other ab exersices

    Like

  6. Van
    April 28, 2015 at 11:09 am

    9:42
    16″ pistols
    5# kb snatch
    hspu on box

    Like

  7. Carlie
    April 28, 2015 at 3:59 pm

    WOD 10:? ( I’m getting bad at this loo)
    -pistols on box with weight on box (need to work on y hip flexor and amkle.mobility)
    -#18 KB
    -HSPU on “30 box, an mat under knees (much harder when your knees are comfortable on the box lol)

    Like

  8. April 28, 2015 at 7:59 pm

    Push Press: 5×3 @ 123#

    Snatch Grip Deadlift: 5×2: 113#, 113#, 123#, 128#, 128#

    20:13 rx’d

    GHD Bench @ 33#
    Leg curls purple band

    My love handles are blown up from yesterday’s side bends. For those of you who skipped the side bends because you thought it was just some aerobics b.s. – I hope you make these up, and trust your coaches. Your obliques will thank you. If you did them and you’re not feeling them, you didn’t do them correctly.

    Like

  9. jbeloncik
    April 28, 2015 at 8:05 pm

    19:38 rx’d.

    Like

  10. April 28, 2015 at 9:41 pm

    WOD 12:01
    Pistols RX 2 sets and box 2 sets
    Snatch 8# i think?
    HSPU negatives on 25# 2 sets and wall walks 2 sets

    Hoping I can RX these HSPU’s soon!!

    Like

  11. cathybeloncik
    April 28, 2015 at 10:15 pm

    WOD: 15:31
    Pistols w/ box
    26# KB
    Wall walks

    Core Done

    Like

  12. Chirag Patel
    April 30, 2015 at 6:09 pm

    55# KB + Wall Walks (6 per round) @ 20:00

    Like

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