Monday – WOD

Five rounds for time of:

5 thrusters, 155 lbs.
5 muscle-ups
400m run

Post time to comments.

Arjuna and Jenna work for extra reps during a Tabata interval.

25 Responses to Monday – WOD

  1. Holly says:

    I did an old OPT wo that I thought looked interesting.
    50 KBS (1 pood)
    20 GHD sit ups (swiss ball)
    10 Box Jumps (20″)
    40 KBS
    20 GHD
    30 KBS
    30 Box Jumps
    20 GHD
    20 KBS
    40 Box Jumps
    20 GHD
    10 KBS
    20 GHD
    50 Box Jumps 20:23

  2. Lee says:

    5 thrusters, 130 lbs.
    5 x (3 pull up-BB + 3 push up)
    400m run
    31:55 min

  3. Arjuna says:

    @ Lee,
    For you future reference, Your thrusters were at 125lbs and you did bench dips not pushups. Great job this morning from both you and charlie.

  4. Charlie H says:

    Thrusters @ 125 lbs
    Made it through 3 rounds of MU’s as RX’d, got one in the fourth round and then required steadily increasing amounts of Arjuna assist.
    42:36 I believe.
    Lifetime total of MU’s increased today from 2 to 20
    2 before today + (16 in workout + 2 in warm-up)

  5. babs says:

    nice charlie!!

  6. Tony says:

    5x 135lbs thrusters
    3 MU’s
    400m run
    5 rounds in 18:51

  7. Melissa H says:

    thrusters at 70 lbs (+5 lb PR over old 1RM), so heaviest thrusters ever

    5 pull ups
    5 bench dips


    Not a great showing, but not terrible for first workout in 10 days.

  8. Jessie Heikenfeld says:

    5 rounds
    thrusters @ 80×5
    CTB PU x5
    Ring Dip with Leg assistance x5
    400m run


  9. Glenn says:

    Way to Charlie!

  10. Ted says:

    Nice Charlie!

    FS 3×5 @145lbs
    BS 1×20 @175lbs

    Then 2 rounds of:
    7 Squat jumps to the rafters
    2 Muscle-ups
    400m run

    Then 15 Squat jumps to rafters, no rest

    Then some more attempts at a clean Muscle-up

  11. Jason Y says:

    125lb, 2 mu’s, 100 run 25:??

  12. JennaB says:

    Good job Charlie!!! And same to Jason for getting a MU!!!

    Did skill work with clean and jerk up to 135 then did a tabata row, icky.

  13. Jason Y says:

    Edit•¥•¥• 400m run: all x5

  14. Rich V. says:

    3×5 Thruster @ 135/145/155F (4)

    AMRAP in 20min:
    5 HSPU
    10 Toes to Bar
    30 Squats

    13 Rounds (+5 HSPU). All rounds unbroken. Felt super good about the pacing of this WOD!

  15. MegHan says:

    Front squats: 3*5 @ 85#
    back squats: 20 reps @ 90#

    35# kb swings
    situps (feet anchored down)

    3 rounds of… 
    10 ghd situps with 15# plate
    10 ab wheel rollouts 

  16. Glenn says:

    Last day away, last day without oly bar and weights…

    50 squats
    10 HSPU
    50 Pull-ups
    10 HSPU
    50 KTE
    10 HSPu
    50 Sit-ups
    10 HSPU
    50 squats
    50 Push-ups
    20 min recovery run

  17. Rich V. says:

    And congrats to the 2 guys who entered the Muscle-Up club today! Jesse collects dues on the first of the month.

  18. Andrew says:

    Back Squat: 3×5@225lbs
    Shoulder Press: 3×5@108lbs
    Pullups: 11, 11, 10

    I reset my squat to 225lbs and widened my grip to release some pressure on my shoulder. Squats went well. I repeated my last press workout since I didn’t press last week. Strict pullups make me sad.

  19. Andrea says:

    70 lbs, bbpu, pu

  20. Chad W says:

    Good job on the muscle ups Charlie!

    Thruster/MU/400m workout as Rx’ed
    31:24 (first time I’ve done a MU workout as RX’ed so pretty slow)

    800 m run

    FBFFFT = Fifty Burpees For Fun For Time
    2:55 1 min PR from this weekend but I think I was just lazy this weekend…It’s all different when you’re at the NASTI!

  21. Lindsey S says:


    5x 80lb thrusters
    5 ctb pu
    5 ring push ups
    400m run

    then 3 rounds
    15 ab wheel thingys
    15 gh sit ups w/ 15lb plate

  22. Scott says:

    Thruster/10 PU’s/10ringdips/400 m run

    Thrusters at 155 lbs
    Muscle ups are my nemesis…. someday I will increase beyond 2….

    34 minutes ( or something like that)


  23. MegHan says:

    Nice work on the fbffft’s Chad!

  24. Chris P says:

    5 rounds of:
    5 thrusters (115 lbs)
    5 ring dips
    400 meter run
    Total time = 14:05
    Thanks Stephen for keeping me honest about the nagging elbow.

  25. 1n Glen says:

    Starting Witchita Falls Strength Program

    135 lb back squat, 3×5
    85 lb press 3×5
    3 rounds strict pull ups, 8-7-6

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