Friday, July 8, 2016




20 min to complete:

A. 20 reps back squat
B. Push press 3x5 75% of 1RM
(if you don't have a 1rm, or it's been a while, we recently tested our 5rm. Your 5rm should be about 85% of your 1rm. So do a little math!)
 
21-15-9 (8 min cap, so modify accordingly)
Deadlifts 185/135
Box jumps 24/20
 
MOB WOD
2 min kb box hamstring stretch
 
Optional
Test max tuck chin hold, best of 3 (knees are tucked to level of waist, lower back flat)
50 handstand shoulder taps (free standing or use the wall or box)

8 comments:

  1. Today I'm grateful for friends, fellowship and my health.

    Asa

    ReplyDelete
    Replies
    1. Day 12 RomWOD

      A) 125# for 20 reps (sets of 10 reps at 65,75,85,95,105,115)
      B) 6:55 RX (15/6,15,9 deadlifts, mental break on 21 as wanting all sets unbroken)

      Pleased with today's work.
      Asa

      Delete
  2. A) 165#
    B) 160#
    WOD) 3:58 Rx - Jump up. Step down.
    Opt) 400M Jug Carry - 3:15

    Be careful out there today. The world has gone mad.


    ReplyDelete
  3. Great workout! Feels good to get back to morning workouts.

    A. 95# no hip pain, finally!
    B. 177#
    C. 3:14 RX

    400M of lunge and learn after work + ROMWOD

    Going to start using the blog for accountability and to stay consistent.

    ReplyDelete
  4. A)88lbs didn't go up from last time, legs haven't adapted yet
    B)77lbs
    C) 4:23 115lb/20"

    ReplyDelete
  5. A) 20 reps at 145
    B) 3x5 at 125
    C) 3:04 rxd
    D) shoulder taps in 3 sets

    ReplyDelete