Wednesday, 9/30/2015

Mobility:
Hamstrings

Skill:
15 Minutes of Pull-Up Instruction
Strict, Gymnastics Kip, Butterfly Kip

WOD:
AMRAP in 7 min:
5 Deadlifts (225#/155#)
5 Wall Balls (20#/14#; 10’/9′)
Scale up Deadlifts and/or Wall Balls if appropriate (should use weights that allow you to go UB)
Compare to 1/2/2015

Core/Accessory:
3×8 Ring Rows

Accumulate 5 minutes of plank

Post your results to the comment section.

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  One thought on “Wednesday, 9/30/2015

  1. Catie
    September 30, 2015 at 7:12 am

    8+3 135#

    Like

  2. BritLuko
    September 30, 2015 at 7:32 am

    10
    135# deadlifts

    Pull up work: partner 3×3 / strict with black band max effort 2.5/3/2

    Like

  3. September 30, 2015 at 7:38 am

    8+3 Rx’d
    Beat my previous score by 2 rounds and went heavier on both 💪😁

    Butterfly kipping for the first time! Thx Dan!! It’s very challenging but with a LOT of practice I will get it.

    Dan’s Festivus fun:
    10 RFT
    100m sprint
    2 wall walks
    12:50 & sucked!

    Like

  4. Becky
    September 30, 2015 at 7:51 am

    8+7
    85# deadlifts
    12# wall balls

    Pull up work: partner 3×3 / strict with green band max effort 7/5/5

    Like

  5. Pete
    September 30, 2015 at 8:36 am

    deadlines @215# & 20# wall ball for 7 rounds

    Like

  6. September 30, 2015 at 8:01 pm

    7 + 3 Rx
    10# heavier and 2 reps more than last time.
    Lesson from today: my grip strength sucks and I have soft, girlie hands!

    And if Wendy doesn’t start posting her kick ass scores on here, I’m going to do it for her! 😉

    Liked by 1 person

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