Wednesday, 10/7/2015

Mobility:
Scapulas

Strength:
EMOM for 5 minutes: 2 squat cleans @ 75% of 1RM

WOD:
5 Rounds:
10 Kettlebell Swings (70#/55#)
10 Ring Dips

Core/Accessory:
3×8 GHD Bench Press

3×8 Glute Bridges

Post your results to the comment section.

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  One thought on “Wednesday, 10/7/2015

  1. Becky
    October 7, 2015 at 7:44 am

    65# for EMOM

    6:08 with 35# kettle bell and assisted ring dips

    Like

  2. Pete
    October 7, 2015 at 8:32 am

    145# EMOM
    WOD: 53# with box for ring dips, 5:29. next time try 70#.
    good workout for the day.

    Like

  3. Narrow Stance Karen
    October 7, 2015 at 8:44 am

    55lbs for EMOM (Arms said go heavier, but Legs said no thanks)
    WOD: 5:43
    53lbs for KB and Dips using the Rig

    Like

  4. Catie
    October 7, 2015 at 9:51 am

    EMOM at 65lbs
    WOD: 6:14 with 35lb KB (Pete took the last 55lb KB–so, hey . . . lucky break for me!) and feet on plate stack for ring dips.

    Like

  5. ShanNicole
    October 7, 2015 at 3:53 pm

    65# for EMOM (my arms were hurting already!)
    WOD: 5:58 with 35# kettle bell and dips on boxes

    Like

  6. October 7, 2015 at 7:59 pm

    70# squat clean EMOM

    WOD: 4:34
    55# Russian KB swings, box dips

    35# GHD bench press

    Like

  7. October 7, 2015 at 10:55 pm

    4:53 – 53# KB, box ring dips. 95# squat cleans. Core GHD bench press 45#, 95# bridges + 1 rope climb.

    Like

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