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WORKOUT OF THE DAY

110214 Monday

By jerry26 comments

110214 Monday

As many ladders as possible in 15 minutes of: 1 HSPU, 1 Strict Pull Up, 3 HSPU, 3 Strict Pull Up, 5 HSPU, 5 Strict Pull Up  (sub push press at 70% bdwt for HSPU)

“After Party” Work some gymnastics strength on the rings (low ring shoot throughs, levers, skin the cats) or get some interval work ( row or run 200m every 2min x 5-8 rounds).

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comments

26 Comments to "110214 Monday"

  • Joe Hart says:

    February 14, 2011 at 6:36 am - Reply

    WOD 1: 5 2/3 rds (I think – that counting thing always gives me trouble) 1′s on plates

    WOD 2: tried all three gymnastics , none were pretty but all were fun to attempt

  • Sean Connelly says:

    February 14, 2011 at 7:19 am - Reply

    WOD1: 7 5/6
    WOD2: 4 x 200

  • Mike Koslap says:

    February 14, 2011 at 8:17 am - Reply

    WOD 1: 4 Rounds (1st 2 rounds were abmat + plate, last 2 rounds were just abmat. Pull-ups were Chest-to-Bar)
    After Party: Skin the Cats and Lever attempts.

  • Fred says:

    February 14, 2011 at 8:26 am - Reply

    WOD 1: 4 1/3 inf
    AP: ring work.

  • Sean Mulcahy says:

    February 14, 2011 at 8:56 am - Reply

    WOD 1: 4 & 2/3
    AP: 200 meter sprints x 6

  • Harold Doran says:

    February 14, 2011 at 9:13 am - Reply

    WOD 1: 5 full rounds + 10/18 reps

    AP: 200 by 8 run intervals

  • Kevin Hare says:

    February 14, 2011 at 9:15 am - Reply

    WOD: 2 2/9 – HSPUs from floor
    After Party: Front & Back Lever practice

  • elise kessler says:

    February 14, 2011 at 9:29 am - Reply

    WOD 1: 5 1/3 (sub 87# PP)

    AP: 200m row x 6 (ran out of time to do all 8)

    Super sore still from last week….

  • Stuart says:

    February 14, 2011 at 9:58 am - Reply

    WOD 1: 5 2/3 rounds

    WOD 2: 200 meter rox x 5 :47, :44, :46, :45, :44

  • Hazen Marshall says:

    February 14, 2011 at 10:17 am - Reply

    WOD 1: 2 2/3 rounds. First round with abmat and 10# plate, rest with 2 abmats.

    WOD 2: Row 200m intervals: 38.9, 39.6, 40, 39.6, 39.1, 40.1, 40.1, 40.3

  • Jason Brown says:

    February 14, 2011 at 11:22 am - Reply

    WOD 1: 4 2/3 rounds. Subbed HTFU push press (@165lbs) for the HSPUs.
    WOD 2: 8 x 200m sprints. 6 rounds were 36-40 seconds; 2 rounds were at 44 and 46 seconds while dodging box trucks.

  • Mark Davis says:

    February 14, 2011 at 2:15 pm - Reply

    9 Full Rounds.
    Couple of skin the cats.

  • Mike Hart says:

    February 14, 2011 at 3:12 pm - Reply

    WOD 1: 4 1/3 rds (from the floor)

    WOD 2: tried all three gymnastics , none pretty, all fun

  • Melissa Lopes says:

    February 14, 2011 at 4:52 pm - Reply

    WOD 1: 3+ 1 HSPU w/orange band.
    WOD 2: skin the cat practice. tabata GHD situps (9)
    Row intervals 200×8: 42,42,42,43,41,44,45,45 That :41 killed my last 3 intervals

  • Uhle says:

    February 14, 2011 at 8:06 pm - Reply

    WOD1: 6 2/3 rnds- sub PP(80% body weight), mostly c-2-b pullups
    WOD2: 200m sprints x 6
    AP: 50 pushups, 50 abmats

  • Cathy Puskar says:

    February 14, 2011 at 9:04 pm - Reply

    WOD 1: 4 1/3 plus 3 HSPU (10lb plate and 1 ab mat – jumping pull up)
    WOD 2: 6 rds 200 m row

  • Leland says:

    February 14, 2011 at 9:36 pm - Reply

    WOD 1: 4 2/3 rounds; subbed HTFU push press for HSPU (140#)
    AP: 8 x 200M run, 38-46 seconds; last four rounds were 43, 42, 44, 46 seconds

  • Crystal says:

    February 14, 2011 at 9:45 pm - Reply

    WOD 1. 4 rounds…I think
    AP: 7x200m row; range 46-50 seconds; most at 47

  • Dwight Dunton says:

    February 14, 2011 at 10:47 pm - Reply

    5 1/3 rounds.
    5 rounds row and 1 Back plank on the rings! I think I broke myself, but I did it.

  • Laura Rodman Novotny says:

    February 14, 2011 at 10:52 pm - Reply

    WOD 1: 3 2/3 rounds (abmat + 10# plate)
    By the end I wasn’t able to push up anymore. :-( Work the weakness…

    8x200m intervals: 34, 36, 36, 35, 36, 36, 38, 37

  • Kate Moran says:

    February 14, 2011 at 11:16 pm - Reply

    WOD 1: 4 2/3 rounds (65#)
    WOD 2: 8X200m row: avg. :50

  • Laurie Wasko says:

    February 15, 2011 at 8:01 am - Reply

    WOD 1: 4 rounds plus 1 (10# and abmat).

    First time doing HSPU in a really long time because it kills my shoulder. Not strong, but done. Pulling felt good though!

  • Adrienne Hoar says:

    February 15, 2011 at 11:12 am - Reply

    WOD 1: 4.5 rounds (10lb plate after first 4 pushups)
    I did my first full handstand pushups. Head touching the floor!

    WOD 2:
    Interval work:45, 46, 44, 42, 42, 46 43, 40

    Work on doing the lever

  • Vinnie Freda says:

    February 15, 2011 at 7:34 pm - Reply

    WOD 1: 5 rounds minus 2 pullups

  • Patrick Glaccum says:

    February 15, 2011 at 10:30 pm - Reply

    7 1/2 rds 135 push press

  • Dayna Lewnes Blumel says:

    February 16, 2011 at 10:25 pm - Reply

    Opted for push press alt wod – 5 rounds at 85 lbs – can’t remember whether I used the red or purple band

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