Friday, 12/4/2015

Don’t forget to sign up for the FREE Airrosti Mobility Workshop! Monday, 12/7 at 6 p.m.  https://go.airrosti.com/scheduler/event/ND4XNFP5U7O

 

Mobility:
Hamstrings
Shoulders

Strength:
5×3 Front Squats w/ 3 sec pause on rep 3.

WOD:
“Randy”
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty.

75 Power Snatch (75#/55#)
Compare to 11/26/2014

Core/Accessory:
Alternating Tabata: Hollow Holds/Supermans

100 Banded Leg Curls

Post your results to the comment section.

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  One thought on “Friday, 12/4/2015

  1. Becky
    December 4, 2015 at 8:19 am

    Strength did 1 set at 95# the but needed to go back to 85# the hold at the bottom was rough

    Randy-35# 9:45

    Like

  2. "AM" Pete
    December 4, 2015 at 8:51 am

    140 on the front squats. Randy – Rx 12:52
    Used Wahoo heart rate monitor and app to track calories burned. Started right before warm up and went until after WOD. 657 Calories burned. Will be wearing it from now on to track to see what I get and to be able to do some basic exertion comparisons.

    Like

  3. December 4, 2015 at 8:24 pm

    Front Squats: 105, 125, 145, 155, 165

    Metcon: 4:56 rx’d

    Leg curls with purple band

    Like

  4. LG.
    December 4, 2015 at 9:32 pm

    Strength – 3 rounds [10 front squats + 20 goblet squats]
    WOD – 8:54 45#
    Calories burned per Fitbit HR – 625 for 63 mins

    Like

  5. December 5, 2015 at 1:16 pm

    Front squats: 2 pounds @ 65#, 3 rounds @ 85#
    Liked the hold at the bottom

    WOD: 11:18 Rx’d

    Like

    • December 5, 2015 at 1:17 pm

      *rounds, not pounds. Thanks autocorrect.

      Like

  6. Pingback: Monday, 1/2/2017

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