31 thoughts on “Thursday: Mobility Drills and Row, Dip, Lunge

  1. hotel wod…
    3 rounds:
    20 air squats
    run 200
    15 push ups
    20ea russian twist (w/ 10 lb med ball)
    run 200

  2. 20:42 (RDs w/toes on 12″ box, 25/26# KBs for lunges)
    Still having trouble lunging on my left side 🙁

  3. 17.32 – combination of red band dips and close-grip push-ups, 30# db for lunges

  4. 18:18- 15, 12, 9 ring dips, 40 lb DB

  5. 22:02- (red band rig dips)

    Thanks for all the encouragement from the 5:30 class, it was a really tough one for me

  6. 19:40 (RDs w/ toes on box behind me rd 1, red band RDs rds 2+3, 25#)

  7. WOD: 18:25 Rx’d

    1. *Andrea on Thomas’s computer 😉

      1. Uh oh… Andrea just pulled a Joe! Justin, you know what to do 🙂

  8. 15:37 (push ups for dips)

  9. 19:17 (red band ring dips; 25#)

  10. @ D-Town Crossfit….magnificent facilities


    50-40-30-20-10 DUs / 3-6-9-12-15 GHDs – 6:22

      1. I love the “30 Rock” reference! Quite fitting.

  11. Hotel WOD
    AMRAP 10 min
    10 Push ups
    10 Air Squats
    10 KB Swings

    7rnds plus push ups and squats

  12. “Moca”
    Ring dips
    strict toes-to-bar (no kipping, straight leg if possible)

    7:44 (parallette dips)
    Immediately after, instead of our usual cool down 800m run, it was a race! First place had to do 10 burpees, second place 15 burpees, third place 20… and so on. I came in 6th (last… running against fast guys pretty much meant I would be last no matter how hard I ran), so I did 35 burpees. At least those were fast.

    then DL 3-3-3 — 80kg, 90kg, 100kg
    then tall split jerks (behind the neck) x3, worked up to 40kg before the (mental?) need to dip kicked in. Still, 40kg is a PR on tall jerks.

  13. 19:50 (25# kb, rd dips)

  14. WOD: 20:03, blue band ring dips, 25# KB lunges round 1, 15# KB lunges rounds 2 and 3. I think if I’d started with 20#KBs I would have been fine.

  15. 16:08, running instead of rowing (bad idea)

  16. 19:35 (box dips, 10 kg plate overhead squats (2rds), 20# KB (1 rd))

  17. 19:03 (box dips, 2 15# KB (2 1/3 rnds), 10 kg plate OH lunge (2/3 rnd)) – saturday 8am was ROUGH.

    props to colleen for doing the OH lunges for the majority of the time!

  18. 17:33. made up at acac. sub’d body weight bp (170) for dips, 3×10. row just over 9 minutes. 45 db lung

    1. Andy, badass, but try box dips at a globo gym for a better sub.

  19. 19:17, with a lot of scaling: 20-pound dumbbells for lunges, blue band for dips, and only 10 reps for dips. Was still very sore from Monday. Started with 25-pound for lunges, pretty much couldn’t stand up halfway through second round 🙁

    But at least I wasn’t sandbagging like on Monday.

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