Sunday 2.23.14

Praying to the WOD God.

Praying to the WOD God.

Back Squat
7×3

Burner
AMRAP 5:
21 Double Unders
15 Air Squats
9 Kettlebell Swings (53, 35#)

We’ve added in a little extra mobility. We present to you…

Sunday Funday Mobility!
Accumulate 5:00 in an Air Squat

Post Loads and Scores to Comments.

19 Comments

  1. Back Squat: 7X3 worked up to 160# which was previously my 1 rep max

    Bench Press: 7X5 worked up to 140#

    Row: 1000
    Stretch mate work

  2. Recovery: Iron Scaps and 2K row

    55,000m row month to day

  3. Christian

    7×3 back squat – 275# (stayed below where I wanted for my back’s sake)
    5×5 push press – 155#

    Burner (DUs, air squats, 70# KBs) – 5 rounds even

    5×10 GHDSU

    fun working with Neeb, Joe D, Chief, and all the Messinas.

    Happy, happy Sunday, people…

  4. Back Squat 7×3 @ 115#
    Burner: 3 + 43 Rx
    Mobility: done

    Fun working w Rachel E and AK! Thanks Jill Cotter for the “You can do more than that” talk.

  5. Back squat 7×3 @ 95# – hips are a bit out of whack, so I didn’t push the weight.
    Burner – 3+40 (1st rd du’s/2-3rd’s double SU’s achilles was pissed after rd 1) did 45# rkbs
    5×1:00 mobility-check
    5,200m row
    MTD: 47,200

  6. JC del Real Muscle-Up Metcon Mash-Up
    10 rounds of:
    3 Muscle-Ups
    10 Burpees
    20 Double Unders

    16:17 (scaled to 1 MU or 2 attempts per round, got MU in all rounds but 1)

  7. Goat day: 3 ttb odd, 5 14# wb even

  8. 5x at the home gym
    BS worked up to 295 (sets of 3)
    Box squat worked up to 245 (sets of 5)
    Hip belt squat worked up to 140 (sets of 12)

  9. Burner: 4 + 17 Rx

    2k row

  10. Back Squat: 2 sets at 165#, then dropped to 155# for next 5

    Burner: 4 rnds even (45# KB, Russian swings)

    Great to workout with Toni and AK!!

  11. Back squat: 85-155#

    Didn’t do burner but worked on double unders and linking pull-ups.

  12. “Optimus Prime” – 116. Taping my iPhone to the pull-up rig and watching the time made this into an interesting challenge.

    5 X 50 DU unbroken – for practice.

  13. Back squat: worked up to 130#.

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