Thorn

Tuesday Sep 4 2018


Want to thank Jake and Dani for hosting yesterday’s Labor Day Park Workout! Hopefully this becomes a Labor Day tradition. Good time had by all. 
On another note I would like to send all the kiddos headed back to school best wishes on the beginning of their 2018-2019 school year. Hope you all had a great summer and your brains were well rested!
Hey Tuesday!
1.) 10 Back Squat every 3 min for 3 Rounds then take of approx 10% of load and complete 1 max effort set
Note: Use load within 10% of 10RM. If you have no baseline find a doable 10 rep load and use that. 
*2.) Repeat above scheme with: Push Press/Bench Press/Military Press(behind the neck strict press)
1.) Thorn
17 minute AMRAP
12 Handstand Push-ups
20 GHD Sit-ups
400m Run
*2.) 3 rounds
15 Overhead Squat 115/85lb
100 Double Unders
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*4.) 5 Rounds for time:
10 Alternating Dumbbell Power Snatch 50/35lb
10 Hand Release push-ups 
*5.) 7 minute AMRAP 
9 Chest to Bar Pull-ups 
12 cal Row
*6.) For 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Left Side Plank
1 minute Plank
1 minute Right Side Plank
1 minute Plank
Note: Continue as an AMRAP until 20 minutes expire
9df809e1 3a9b 4d00 9b67 af2bac749aeb
Thumb 6bc024ba a102 471c be97 0044b243ebd1

Sylvia Christensen 21d

Aww I love this WOD 😭😭

Login to comment
Whiteboard
155/135 x14
2 rds + 3 hspu, abmat/15# plate on hspu
305# BS 16 at 275#
4 Rds+ 20ghds; 255X10,225x15
7min amrap 9 c2b 12 cal row (7+8cals) 3 rds 15OHS 115# 100DU
225# and 205# for 20
1abmat strict HSPU, ghd to //. BS 125#. 21@115#.
185/155-13 Thorn ✅
3 + 16 GHDs. 10x3 @ 105# BS
Subbed 7 HSPU for 12, with 2 mats.
3 + 8 ghd’s. Mods to HSPU’s
200# / 190# @ 8. Meh, I was tired. / also did 1/2 of SPUC
3+20 GHD
BS 125/115x25 & PP 45/40x10
3 + 4 HSPU ab mat + 15# plate
125# BS
155lb, 18 at 140lb
3 rounds +350m. Did military pushups and situps ( 4 rounds even last time)
3rds...2abmat hspu
BS 212/3rds then 20 at 188.75
165# squat and 15 reps less 10%. 3 rounds less the 400 meters
305lb squats. 15@275lbs
115#/ 14 @ 105#
5rds: 12 preggo push-ups, 20 kbs @ 35#, 200m run/walk
4 + 11 Ghds Rx
10x3 @125# ME 20 reps @115# Fun wod😊
4+5 ghds; 135/145/155 then 10@145
Not a PR on that workout, chalk it up to being in surgery and getting 4 hrs of sleep 🤷🏻‍♀️
BS 190#, 15 @175#, 53 strict wide grip pull-ups, OHS/dubs, barbell
3 + 25m (8X around the pillars)
145# BS / 23 @ 135#
4 + 3 HSPU
6 HSPU/15 sec hold. Easing into shoulder activity - whoop whoop! 160 BS/150 x 16
Bs 95#, 88-25 reps. 3 rds +7 hspu, subbed 8 hspu for 12.. 15#plate and ab mat.
5 rounds + 7 GHD sit-ups
5 rep PR from 1/24/17! / UB HSPUs and GHD sit-ups / Approximately 4 minutes left at the start of my 5th round / 45 seconds left at the start of my 6th round / 3x10 HBBS @ 260# / 17 ME reps @ 235#
✔ row instead of run
#115, ME @ 105. Knee pain ☹
BS 85/115/125/15@115 Thorn 3+3 GHD
1 mat/15# plate SHSPU
155/135x17
58 m short of 4 rds (row)
Thorn 4 rds, 125 bs, 105-17
4 Rounds + 10 HSPU**
**Scl'd w/ HSPU-Box, parallel GHSU, & 400m SkiErg. BS: 4×5s @#115. EC: 3×{30 WL &15 R-HYP & 8/20' of planks
4 rounds + sprint to end of the driveway
#165 BS. Multiple rounds bench press after at 135
3 rds + 16 GHD
255#, 17@235#