Friday Partner WOD

  • November 14, 2014
  • By :

hspu

Warm-up
Grab a box
3 rounds of
10 deficit HRPU feet on the box
10 side hip raises each side (ft on the box)
10 barbell Bulgarian split squats on the box for each leg
Add weight for each round of split squats

Work on kipping ring dips as a skill

Strength
1.DB/KB Strict Press
5-5-5-5 (each arm)
2.Push-press (Dumbells Optional)
3-3-3-3

WOD
Partner WOD
20 Minute AMRAP
7 Back Squat (225/135)
9 Box Jumps (30/24)
11 Ring Dips

1 person works at a time. If you are working out solo, rest 1:1

Games- take load from the floor
Regional- 205, 125
Open – 185, 115

7 Comments

  • Dave Chaput

    11/15/2014 @ 2:25 am

    DB Press: #60
    PP: 185, F195
    WOD: 14+7 @reg w/Ponyboy , aka: Gordon Gecko/Bombay, aka: Mooch

  • Michael McGuire

    11/14/2014 @ 11:31 pm

    DB press: 55#
    PP: 225×3
    Wod: 7+4 at games out of the rack

  • biscoe

    11/14/2014 @ 3:32 pm

    DB press x5: up to 70#
    push press X3: 225
    wod: 6 rds @ games w/ ry crowley

  • Alec

    11/14/2014 @ 3:29 pm

    65lbs for the DB press
    195×3 PP
    Got through 7rounds +4 with Goose, did 225 from rack. Legs felt like jello on last set of box jumps

  • Goose

    12/31/2011 @ 7:25 pm

    Big ups to Joe Sham Wow for doing the latest hero WOD in RX town this am!

    • Joe

      12/31/2011 @ 9:55 pm

      Thanks, Gooseman, you and Aaron killed that WOD!

  • Alec

    12/31/2011 @ 1:57 pm

    Happy New Year Guys!

    I will NOT!!! be opening up the gym early tomorrow. So if you show up at 7:30 you’ll be waiting a while.

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