Wednesday, 6/24/2015

Mobility:
Triceps

Strength:
15 minutes of pull-up or muscle-up work

WOD:
AMRAP in 3 minutes:
10 Step-Ups in Front Rack (24″/20″; 45#/33#)
10 Shoulder-to-OH (45#/33#)
Rest 1 minute
Repeat
Compare to: 12/9/2014

Core/Accessory:
3×10 Strict Toes-to-Bar

100 band pull aparts

Post your results to the comment section.

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  One thought on “Wednesday, 6/24/2015

  1. BritLuko
    June 24, 2015 at 8:21 am

    3+3
    3+4
    24″ box

    Like

  2. June 24, 2015 at 9:26 am

    Beach WOD:
    AMRAP in 20 minutes
    10 Burpees
    15 Squats
    20 tuck jumps
    in the sand of course
    12+10 Rx’d 😊

    Like

  3. Carlie
    June 24, 2015 at 10:00 am

    WOD: RX-2+1/1+16

    Like

  4. June 24, 2015 at 12:42 pm

    Pull up work was really helpful! So much to work on.

    WOD: 2+6 / 2+8

    100 pull aparts with red band

    Like

  5. June 25, 2015 at 7:15 am

    Shoulder was sore, so Coach Dan helped me scale and made the WOD a bit more challenging (thanks Coach!): EMOM starting at 5 and increasing every minute of row # calories then step-ups with 45# bar and then restart / repeat after fail.

    8+15 (1 step short)/ 9 + 16 (2 steps short). Did neg pull-ups for strength. For accessory, scaled to knees-to-chest when tired from toes-to-bar, black band pull-aparts.

    Like

  6. Canadian Brian Eh
    June 26, 2015 at 11:08 am

    1st day back.

    1.5 mile run.

    Bench Press:
    5 x 95
    4 x 115
    3 x 135
    2 x 155
    1 x 175
    1 x 175
    2 x 155
    3 x 135
    4 x 115
    5 x 95

    5 Rounds of 10 Box Jumps (24′) and 5 chest to bar.

    25 DU’s.

    Like

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