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« Workout of the Day - Sunday, September 6 | Main | Workout of the Day - Thursday, September 3 »

Workout of the Day - Friday, September 4

Warmup

3 rounds

Pistol/lunge

Hollow rock

Kb swing

Squat

Running jump rope

HSPU

 

WOD

4 rounds for time of:

15 box jumps

15 pull-ups

400m run

 

Post time/thoughts to comments.

Mrs. Pip was in absolute Beast Mode today. I have no idea where this running came from.

Reader Comments (3)

Mrs. Pip 13:11 (tire/rings/mod run)
Mrs. A 13"25 (15"/rings/mod run)
Emma 17:18 (24"/sg)
Shakes 19:04 (24"/g)
Megan Kav 16:28 (24"/sg/mod run) - 3 rounds
Kroll 16:22 (20step-ups/b)
Mr. WA 19:36 (20"/b)
Mr. Carey 19:24 (24"/sg)
Mr. Z 15:33 (24"/sg)
Mrs. Carey 13:10 (15"/rings/mod run)
Erika 7:49 (28") - 2 rds
Elizabeth 8:12 (28"/C2B) - 2 rds
Jennifer 8:00 (28") - 2 rds
Alyssa 7:48 (23") - 2 rds
Tyler 7:57 (26") - 2 rds
JZ 17:26 (39")
Jacqueline 21:16 (28")
Auggie 21:14 (20"/rings/mod run)
Lauren 18:15 (28"/g)
Erin Kav 9:42 (24"/rings) - 2 rds

September 4, 2015 | Registered CommenterChris Sinagoga

Main Site 150424
21-15-9 reps for time of:
225-lb. deadlifts
24-inch box jumps
Handstand push-ups

As rx'd, 6:23.

Unbroken DLs and box jumps. HSPUs 12-6-3 / 6-5-4 / 6-3. HSPUs actually stayed around pretty well - I may be back to normal on these. Figured this would be 5-10 min WOD, glad I could stay closer to the 5 side.

Milestones this week: 315 deadlift, 205 power clean, 185 jerk, 135 snatch. Stayed with red band, but threw some strict pull-ups and chin-ups in.

September 4, 2015 | Unregistered CommenterMel

Did a mix up of Thursday and Friday

4 rounds
400 m elliptical
10 dumbbell thrusters 20lb
10 real push-ups
25 mountain climbers

17:50

September 4, 2015 | Unregistered CommenterBubs

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