WOD 12/14/10

3 Rounds of 30 seconds each Jump Rope/Versa Climber/Undulating Rope/Row Erg/Jump Lunges

5 Rounds of 9 Ring Dip + 3 HSPU (pike) + dislocates

Front Squat 3/3/3/3/3 + Instep stretch

(Half Modified Cindy) AMRAP in 10 minutes of 5 Towel Pull Ups + 10 Push Ups + 15 Air Squats

6 replies

Jason J says:
12/14/2010 at 10:04 AM

With 4 1/2 hours of sleep and no breakfast, I went for it.

5 Rounds of 9 Ring Dip + 3 pikes: 9:13 — The gym doesn’t have rings so I used the dip station… still tried to get that full range of motion like I would need on the rings.

Front Squat: 10@45, 5@95, 5@135, 3@145/155/165/175/185 — Worked on getting low and keeping my knees out to maintain that strong base. I really wanted to shoot for the 200 or 205 PR but there’s always next time.

AMRAP in 10 minutes of 5 Towel Pull Ups + 10 Push Ups + 15 Air Squats: 6 rounds and 1 pullup
Reply
Marina says:
12/14/2010 at 2:36 PM

Good workout today.. I’m beat!

The warmup today almost killed my legs from the back squats yest. OUCH!

My front squats were: 65/75/85/95 failed on my last one ugh 🙁

AMRAP of mod Cindy: got 8.1 rounds
Reply
coachcanadan says:
12/14/2010 at 2:41 PM

Great noon class with Ryan and Marina. You guys killed it today!

As for me,

5 RNFT of:
5 min handstand practice
9 ring dips

Front Squat 3-3-3-3-3
135 – 155 – 175 -185 – 195×1
Exhausted from all the squatting from recent days, plus I just did ront squats a few days ago.

Then, 1/2 Cindy with towel pullups:
10 rounds complete.

Pushups were a BITCH after all that handstand and dip work! Looking forward to my rest day on Thursday! 🙂

Coach CanaDan
Reply
Ryan says:
12/14/2010 at 3:06 PM

Great workout and it was very challenging i love HSPU and anything with rings!
I thought that my legs were going to fall off after the first warm up of squats, jumping squats, lunges and jumping lunges…ouch!

Front Squat: 3.3.3.3.3
115-125-135-145-155
Pr next time..
(Cindy modified ) 7rounds 2 pushups
Reply
Head Coach says:
12/14/2010 at 9:00 PM

Front Squat- 10@45 5@135/165 3@175/185/195/205/215 Felt solid on FS did all sets unbroken until last set which was 2 rest and 1. Felt jacked after HSPU’s and Ring Dips.
MOD Cindy=11 rounds + 2 Towel Pull UPs grip work was challenging.
Reply
Cory O'Brien says:
12/15/2010 at 5:09 PM

Warm Up:
3 Rds / 20 sec each
Versa Climber / Row Erg / Jump Rope / Jump Lunges / Undulating Ropes / Kettlebell Swing (20 Kg)

5 RNFT – 9 Ring Dips / 3 HSPU

Front Squat – 10 / 5 / 3 / 3 / 3 / 3 / 3 / 3
45 / 135 / 155 / 165 / 175 / 185 / 195 / 205 (PR)

AMRAP 10min – 5 Towel Ups / 10 Push Ups / 15 Air Squat
9 Rounds

What a redonculous workout – typing this out actually made me tired again. Feeling good about the PR on front squats – that was my 1 RM a month ago.
Reply