Friday Partner WOD

Nov 14th, 2014

Category: Competitor

Friday Partner WOD

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

DISCUSSION 7 Comments

  1. Dave Chaput 11/15/2014 at 2:25 am

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

  2. Michael McGuire 11/14/2014 at 11:31 pm

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

  3. biscoe 11/14/2014 at 3:32 pm

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

  4. Alec 11/14/2014 at 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

  5. Goose 12/31/2011 at 7:25 pm

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

  6. Alec 12/31/2011 at 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.