Thursday – WOD

Three rounds for time of:

10 clean & jerks, 135 lbs.
30 glute-ham sit-ups

Post time to comments.

Joe D. transitions from burpee to pull-up.

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24 Responses to Thursday – WOD

  1. babs says:

    A. Dead Lift – 50% 1RM; 6 sets of 3; rest 30 sec
    B. 20″/14″ box jumps – 20 straight; 30 sec rest x 3
    C. HSPU – 5 perfect reps; rest 30 sec x 3
    D. Muscle Ups – 3 unbroken; 30 sec rest x 5

    A. 120
    B. All unbroken
    C. 1.75″ target, .75″ lower than last time. yay! first 5 were smooth, second round got harder, & third round, i was struggling to get to the target and i fell over at one point.
    D. i can’t do mu yet, so i did some progressions in my warm-up and in the workout. i also did four attempts and made two catches, but not quite forward enough to follow through. today was the first catch, which means i am improving.

  2. Greg M says:

    great job Heather! You’re so close.

  3. Stephen says:

    OPT, details in Heather’s post:

    A. 205, all fast
    B. subbed 20 row calories, 100% intensity
    C. 5, 5, 4
    D. 3, 3, 3, 2, 3

    Finished the day with the 1 HSPU and 1 MU that I missed during the WOD.

  4. Joe D says:

    Hopped around the house on my left foot–feel the burn, baby.

    Kept right foot iced and elevated while I drank a blueberry banana smoothie and beat the new Wii Mario Bros game.

  5. jim says:

    nice job Joe, love that game!!

  6. Melissa H. says:

    Joe-so are you really broken?

  7. MegHan says:

    3 rounds of…
    10 45# plate on sled pull
    30 ghd situps

    21min and change

  8. Greg Harris says:

    Burgener x3
    Power Snatch 5,5,3,3,2,1,1,1
    65,85,95,105,115,135,140,145(fail) Not sure where the disconnect is. I should have gotten the 145 since I can muscle 135 and 140 felt nice and easy. Needs alot more work at getting under the bar on this lift.

    Rest 8 min

    3x:
    1min hollow rock, 30sec rest
    1min superman, 30sec rest
    1min l-sit practice, 30 sec rest.
    s

  9. Jeff says:

    Back Squat 3×5 at 185lb

    10 Rounds
    3 115lb Push Jerk
    5 Glute-ham Raises
    7 GHD Sit-ups w/25lb Sandbag
    14:23

  10. Greg M says:

    Scaled to 75#, 11:34

  11. Ted says:

    BS 10×2 @ 135lbs – form and explosion

  12. JennaB says:

    A. Split Jerk – 1,1,1; rest 240 sec
    B. Hang Power Clean – 3,3;3; rest 240 sec
    C. 10 CTB Chin Ups; 3 sets; rest 60 sec b/t sets
    D. Row 30 sec @ 70%, rest 30 sec, Row 30 sec @ 80%, rest 30 sec, Row 30 sec @ 90%
    E. 20″/14″ box jumps – 20 straight; 30 sec rest x 3

    A. all at 115#
    B. all at 105#
    C. did as many CTB then finished with kipping – 7/3, 5/5, 3/7
    D. 1:50, 1:45, 1:40
    E. all unbroken
    then worked on HSPU to abmat+carpet, thought i was doing well with depth until Brent came over and told me my form was completely wrong 😦 you live, you learn…

  13. Hunter says:

    3 rounds

    20 burpee pullups
    10 GHD situps

    followed by 2k row 8:31

  14. McNaughton says:

    OPT (see Babs’ post or OPT website for details)

    A. DL: 225
    B. Box Jumps: Unbroken
    C. HSPU: Unbroken
    D. MU: 3,2+1,3,3,2+1

  15. Andrew says:

    Back Squat: 3×5@245lbs
    Bench Press : 3×5@141lbs

    I love squats. Squatty, squat, squat.

  16. Megs T says:

    3 rounds:
    10 laps sleigh pull 35lbs
    21 GHD situps with 15lbs weight
    20:05

    and yes i said sleigh… oh and good job CHAD!

  17. Chad W says:

    Thanks Megs!

    Grace. 2:41

  18. JennaB says:

    Damn Chad!!! Awesome job!!!!!

  19. siuplau says:

    A. Dead Lift – 50% 1RM; 6 sets of 3; rest 30 sec
    B. 20″/14″ box jumps – 20 straight; 30 sec rest x 3
    C. HSPU – 5 perfect reps; rest 30 sec x 3
    D. Muscle Ups – 3 unbroken; 30 sec rest x 5

    A. 140
    B. First 2 sets unbroken, fumbled a bit on my 3rd set
    C. 1 abmat + 1 carpet tile, all sets unbroken. Maybe should have tried for 1 abmat but those usually happen in singles
    D. MU practice, worked on smoothing out my swing

    Then to make up for not coming in yesterday:
    E. 2 minute of Double Unders – 56
    F. 4 rounds of Tabata push ups – 19,10,7,6
    G. 2×30 GHD situps unbroken

  20. Andrea says:

    Did a combo of Wednesday’s and Thursday’s WOD:

    3 rounds for time of:
    25 burpee pullups (I did JRPU’s)
    25 GHD situps

    17:48

  21. 1n Glen says:

    10 clean and jerk @ 95, 30 weighted abmat situps, 3 rounds in 11:23

    reintroducing GHD situps into warmup, not ready for 90 reps yet.

  22. Keri says:

    Also did a combo of Wednesday and Thursday:

    25 burpee pullups
    25 GHD situps

    22:48

  23. Jason Y says:

    19:48 as rx’d

  24. Melissa H says:

    15:39 @ 71 lbs

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