14
Dec
Friday, December 15th
WOD
3 5-minute rounds for max reps at each station:
From 0:00-1:00, walking lunges
From 1:00-2:00, air squats
From 2:00-3:00, strict pull-ups
From 3:00-5:00, hip extensions
Rest 3 minutes between rounds.
Post reps for each station to Comments.
Lunges: 38/38/40
Air Squats: 26/30/30
Pull-Ups: 10/10/10
Hip Extensions 20/20/20 (capped myself each round)
Total: 292 rx’d
Lunges: 91
Air Squats: 72
Band Pull ups: 45
Hip Extensions: 72
Lunges: 117
Air Squat: 69
Pull-ups with skinny mini band: 15
Hip Extensions: 61
Total: 262
.com
10/14
11/20
12/28
Cash out
Tabata lsit
60 hip ext
50-40-30-20-10 DB snatches w/ 50#
30 sit-ups between each round
15:22
126 lunges
92 air squats
14 pull ups
152 hip extensions
Walking lunges 42/45
Air squats 40/45
Strict pull ups 19/19
Supermans with 1 sec hold 45/40
Only had time for two U rounds: 258
Walking lunges 119
Air squats 93
Pull-ups 42 black band
Hip extensions 119
Walking Lunges: 30/32/30
Air Squats: 30/30/27
Pull-ups: 5/6/5
Hip Extensions: 27/27/26
Total: 275
Lunges: 38, 40, 30 – 108
Air Squats: 35, 33, 27 – 95
Pull-ups: 13, 12, 10 – 35
Hip Ext: 15, 33, 30 – 78
316 total
I forgot my splits but got my totals:
142 lunges
98 squats
56 pull-ups
151 hip extensions
29/30/20
25/20/22
15/8/10 (scaled)
50/50/38
Lunges: 54, 47, 45 total: 146
Squats: 51, 30, 37 total: 118
Pull ups: 7, 6, 5 total: 18
Hip extensions: 34, 42, 42 total: 118
Total: 400 i think?
Lunges: 50, 50, 53 = 153
Squats: 44, 34, 32 = 110
Pull-ups: 10, 10, 8 = 28
Hip extensions: 50, 58, 58 = 166
lunges 33-33-34 =100
squats 33-30-28=91
pullups w band 13-12-11=36
hip extensions 30-30-36=96