Hands in the Air

Hands in the Air


Strength:

Back Squat, 3 x 6 (70%, 75%, 80%)

Sport Strength:

Back Squat, 7 x 3 @ 80% 1RM

WOD:

For Time...
500 M Row
3 Rounds of...
12 Ring Dips
12 Jumping Squats to Target above reach
12 Deadlifts (225/155)
then...
500 M Row

Daily Challenge:

Strict Toes to Bar, 3 x 6

Mobility:

Biceps on Post, High Hams on Box

Post loads for Back Squat and time for WOD to comments.

139 comments (Add your own)

1. Shelly Utsch wrote:
Backsquat: 3 x 6, 95, 115, 135

WOD: 11:23, 125#DL

Wed, January 16, 2013 @ 11:53 AM

2. Sabra wrote:
BS - 83/88/93
WOD - 12:23 / 83#DL/sub. jumping squats for 15 air squats (knee issues)/blue band for dips

Its good to be back after a little break, lets hope nursing school allows me to keep coming more often.

Wed, January 16, 2013 @ 11:58 AM

3. Rob Ford. wrote:
SS. 7x3 BS: 240#

WOD: 11:31 Rx'd

Wed, January 16, 2013 @ 12:38 PM

4. Jordan Crump wrote:
7x3 BS 93#

13:46 DL 105#; bar dips no band

Wed, January 16, 2013 @ 1:05 PM

5. Ray A wrote:
@545am

WOD: 12:27-33? (from memory it was pretty close to that...)
185DL, bar dips-no band

Wed, January 16, 2013 @ 3:35 PM

6. Katy wrote:
No back squat - knee was sucking too much

WOD: 13:14 with 155# and red band

Wed, January 16, 2013 @ 6:40 PM

7. lindsay mitchell wrote:
7x3 back squat 145#
Wod: red band on rings, 155# dl....time? Uh, dead last...17:something...I think. By the end of work tonight I was using the handicap rails to sit down in the bathroom...yeeeeaaah

Wed, January 16, 2013 @ 8:04 PM

8. Tyler wrote:
Strength: 185, 205, 205

WOD:
500 M Row
3 Rounds of...
12 Ring Dips
12 Jumping Squats to Target above reach
12 Deadlifts (185)
then...
500 M Row
12:17

Thu, January 17, 2013 @ 10:29 AM

9. Ginny wrote:
4 Rounds NFT:
25 M Sled Pull Forward 115#
25 M Sled Pull Backward 115#
10 Back Lunges

EMOTM for 10 Min:
8 Alternating Pistols
2 TGU 16KG Right Arm

Class WOD:
.5 Mile Airdyne
Three Rounds...
12 Curl and Press (25# Right Arm)
12 Jumping Squats to Target
12 Right Arm KB DL w/ 79#
.5 Mile Airdyne
Time: 8:55

Thu, January 17, 2013 @ 11:06 AM

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