For time:
500 meter row
21-15-9
goblet squats – 32kg, 24kg
back extensions
sit-ups
post times to comments:
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as rx’d:
Scott-8:46
scaled:
Amy-11:09, 20#
Larry-14:45, 24kg
Christine-11:59, 20#
Lily-8:49, 16kg
Janice-10:20, 16kg
as rx’d:
Scott-8:46
scaled:
Amy-11:09, 20#
Larry-14:45, 24kg
Christine-11:59, 20#
Lily-8:49, 16kg
Janice-10:20, 16kg
Rest day is over!
Ready to get back at it!
Rest day is over!
Ready to get back at it!
Thanks DP, it was heavy…
Maybe it’ll make you feel better to know that its a row 500 today, not 5k.
I read your post and it almost ruined my morning, because there’s no way i was gonna even finish a 5k today!
J9, there’s no rest for the wicked! You guys feeling ok?
Thanks DP, it was heavy…
Maybe it’ll make you feel better to know that its a row 500 today, not 5k.
I read your post and it almost ruined my morning, because there’s no way i was gonna even finish a 5k today!
J9, there’s no rest for the wicked! You guys feeling ok?
My first experience with goblet squats, I can’t wait.
My first experience with goblet squats, I can’t wait.
back squats and now the infamous goblet squats?
back squats and now the infamous goblet squats?
FYI-
This WOD is FAST!
I am not posting a bonus WOD. My suggestion is to hit this one as hard as you can… really identify your limitations.
Get some recovery time, and do the same with Saturday’s WOD.
This weeks programming was all quickies… next week will be much more challenging, physically and mentally.
FYI-
This WOD is FAST!
I am not posting a bonus WOD. My suggestion is to hit this one as hard as you can… really identify your limitations.
Get some recovery time, and do the same with Saturday’s WOD.
This weeks programming was all quickies… next week will be much more challenging, physically and mentally.
what’s an alternative to back extensions for temporarily belly challenged people, coach?
what’s an alternative to back extensions for temporarily belly challenged people, coach?
Not only infamous Bill, but “feared and highly dreaded”!!!
Not only infamous Bill, but “feared and highly dreaded”!!!
For all your squat “concerns”, read “Starting Strength” by Mark Rippetoe.
Squats will end all wars and cure all diseases one day. Fine, maybe not. But proper squats promote strength, hence health, in your entire posterior region from your lower back to your butt, down to your knees. amen.
For all your squat “concerns”, read “Starting Strength” by Mark Rippetoe.
Squats will end all wars and cure all diseases one day. Fine, maybe not. But proper squats promote strength, hence health, in your entire posterior region from your lower back to your butt, down to your knees. amen.
Oh yeah Coach, hardly broke a sweat this week >Eyes Rolling<
Oh yeah Coach, hardly broke a sweat this week >Eyes Rolling<
he has been getting soft…glad I’m not the only one to notice.
What’s on the upper only board today?
he has been getting soft…glad I’m not the only one to notice.
What’s on the upper only board today?
Sena, Romanian Deadlifts (RDL) would be the alternative.
Sena, Romanian Deadlifts (RDL) would be the alternative.
Bill, on the “upper only” or “bum knee” board, you will find ring dips, pull-ups, K2E, and back extensions… format TBD
Bill, on the “upper only” or “bum knee” board, you will find ring dips, pull-ups, K2E, and back extensions… format TBD
WONDERFUL!
WONDERFUL!
Coach,
Had to modify the wod based on the equipment available at the location I was at today.
No kettleballs and no GHD so:
Used a 70lb dumbell
Used a cybex back Ext machine @ 150#
Situps on the floor
5:15
Not sure how that compares to the GHD.
I’ll be at the shed tomorrow morning
Coach,
Had to modify the wod based on the equipment available at the location I was at today.
No kettleballs and no GHD so:
Used a 70lb dumbell
Used a cybex back Ext machine @ 150#
Situps on the floor
5:15
Not sure how that compares to the GHD.
I’ll be at the shed tomorrow morning
Why the big fear of goblet squats?
Dare I pose this question and then pay for it tomorrow?
Why the big fear of goblet squats?
Dare I pose this question and then pay for it tomorrow?
J9, you will slightly pay for it the morning after, as I will pay for it tomorrow morning. LOL
Those Romanian dead lifts are great! I got the same exact lower back lock from them that I always get from GHD extensions. Nice one coach!
(I think I’m going to add the RDLs to my daily warm-up to replace the back extensions)
J9, you will slightly pay for it the morning after, as I will pay for it tomorrow morning. LOL
Those Romanian dead lifts are great! I got the same exact lower back lock from them that I always get from GHD extensions. Nice one coach!
(I think I’m going to add the RDLs to my daily warm-up to replace the back extensions)
as rx’d:
Craig-6:05
John-6:30
Pat-6:40
Matt-7:03
Diet Pepsi Rob-7:15
SvW-8:33
Deb-9:01
Estey-9:16
Beard-9:37
scaled:
Amy L-12:15, 15#db
Ann-12:15, 15#db
Sena-8:02, 16kg, 45#RDL
Rosemary-10:45, 16kg
Bill: 20-15-10-5 of ring dips, pull-ups, ghd sit-up, back extensions – 18:11
as rx’d:
Craig-6:05
John-6:30
Pat-6:40
Matt-7:03
Diet Pepsi Rob-7:15
SvW-8:33
Deb-9:01
Estey-9:16
Beard-9:37
scaled:
Amy L-12:15, 15#db
Ann-12:15, 15#db
Sena-8:02, 16kg, 45#RDL
Rosemary-10:45, 16kg
Bill: 20-15-10-5 of ring dips, pull-ups, ghd sit-up, back extensions – 18:11
Steph-7:31, 16kg
Elena-10:03, 16kg
J9-6:17
Steph-7:31, 16kg
Elena-10:03, 16kg
J9-6:17