Tuesday December 6, 2011

10:30 class synchronizing their post WOD routine.

WOD

ROMIK

- SMR: shoulders

- hamstring stretch 2 min/side

Supp

- external rotation 3 x15/side

Strength

- Bench press 5-5-5-5-AMRAP

MetCon/strength

A. "Death by" pullups

B. descending HSPU ladder 10-1

C1. accumulate 20 sec in L-sit x 4

C2. 10 ab wheel x 4

Post results and thoughts t comments.

Comments

[valerie]

bench - 90lbs
pull ups - 12 rounds kipping
hspu - 10-1 using blue band
L sit - 20 sec & 10 ab wheel x 4 unbroken

[JK]

BP: worked up to 105# AMRAP 100# x 8 reps
Pull Ups: 12 rounds, failed at 13 with 11 pullups
HSPU: 10 - 1 rx
Took so long for hspu DNF the L sit or Ab wheel

[JustinH]

Strength: 165# x 8
MetCon:
- PU 11 rounds, failed at 12th rnd with 9.
- HSPU practice, did 4 x 4, plus a negative each rnd
- Broke up 20 sec L-sits x 4 in 5 sec stints
- Ab wheel 10 x 4

[Jess]

bench: 65# x 15
pull ups: failed during 8th round
hspu: piked
l-sit: attempted 5-10 second holds

[Joey P]

Bp: 245x13
Pu: 15 rnds
Hspu: 3:17

[Jeff]

BP: 185# x 18
PU - 14 rounds + 12
Did a couple L sits and HSPU practice

[Sang]

BP: 185x18
PU: 9rds
HSPU: practice
L-sit: 3rds
Ab rollers: 2rds

[Sully]

BP - 135x22 -
PU - 14 rounds + 8
Ladder - misunderstood and did this with the other 2 ... but did it all -
L-Sits - held 15 on the first and down from there -
Ab-roller 4x10 UB -

[Sully]

Anyone doing the Moxie endurance competition on Sunday? I am probably in ....

[Goog]

BP5--185x12
Death by pull-ups: 12rds
HSPU ladder--completed, 9 down were unbroken (kipping). Took breaks between HSPU attempts with L-sit and ab-roller

[TC]

245 (12)
10 rounds
Piked hspu

[Matt]

ill be there to volunteer and cheer you on, sully!

[Scott Z]

BP: 135x13
Pull-ups: 11 rounds + 7
HSPU: Practice (tried kipping - failed, moved back to bands)
L-sits: 4 @ 20 sec each
ab-roller: 4x10

[James]

Death by Pull-ups: 18 rds

[Eddie W.]

Bench: 165/180/195/210/230 X 10

Death - 11rds + 3
HSPU - 30 negatives
L-Sits - 20sec/16sec/15sec/16sec
Ab Roller - 4x10

[Joe G]

Bench: 215 x 7
Pullups 13 rounds
HSPU...RX all rounds unbroken
Lsits 20sec 20sec 15/5sec 10/10sec
ab roller 4x10