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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.

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Reader Comments (16)

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

December 6, 2011 | Unregistered Commentervalerie

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

December 6, 2011 | Unregistered CommenterJK

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

December 6, 2011 | Unregistered CommenterJustinH

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

December 6, 2011 | Unregistered CommenterJess

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

December 6, 2011 | Unregistered CommenterJoey P

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

December 6, 2011 | Unregistered CommenterJeff

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

December 6, 2011 | Unregistered CommenterSang

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 -

December 6, 2011 | Unregistered CommenterSully

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

December 6, 2011 | Unregistered CommenterSully

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

December 6, 2011 | Unregistered CommenterGoog

245 (12)
10 rounds
Piked hspu

December 6, 2011 | Unregistered CommenterTC

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

December 6, 2011 | Unregistered CommenterMatt

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

December 6, 2011 | Unregistered CommenterScott Z

Death by Pull-ups: 18 rds

December 6, 2011 | Unregistered CommenterJames

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

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

December 6, 2011 | Unregistered CommenterEddie W.

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

December 7, 2011 | Unregistered CommenterJoe G

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