Wednesday – WOD


Five rounds for time of:

400m run
30 box jumps, 24″
30 wall ball shots, 20 lb. ball to 10′ target

Post time to comments. Compare to 053009.

Chad and Siu begin the worst 35 minutes imaginable.

27 Responses to Wednesday – WOD

  1. Greg Harris says:

    Burgener warm up, hang power clean, power clean, clean, split jerk up to 95x5x5 and 135x3x3 then:

    Clean and Jerk: 185x1x5
    Front Squat: 225x2x2
    Squat: 230x5x5
    Bench: 135x5x5
    Chins: 5xMAX, 10,11,10,11,7

    I will be sore tomorrow.

  2. Lee says:

    400m run
    30 box jumps, 24″
    30 wall ball shots, 14 lb. ball to 10′ target
    37:07 min

  3. Rich V. says:

    Greg, I know you’re deployed. Are you planning on doing the military online qualifier for the CF Games ’10?

    I’ll be giving it a go from Ft Leonardwood, MO.

  4. Greg Harris says:

    Rich. Hell no. I have no real desire to see if I am the best at working out.

  5. Tony says:

    Kelly as Rx’d
    31:23. Harsh.

  6. Arjuna says:

    Great job to our morning Athletes, Lee and Tony! I remember when I did “Kelly” for the first time in late May and it was horrible. Both mentally and physically. Gd job guys!

  7. JennaB says:

    3 sets:
    10 thrusters 80# – first unbroken, then 7/3 for sets 2 and 3
    Row 2 min @ 90% effort – 515/498/502 = miserable.
    Rest 2 min
    3 sets:
    10 front squat 95# – all “unbroken” didn’t re-rack it…
    90 sec high knee skipping – couldn’t count, lots of fails haha but could find a groove sometimes!
    rest 2 min
    21,15,9 rep rounds for time
    Chin Ups
    8:41…totally couldn’t feel my arms doing pullups, that was a little insane….

  8. Jessie Heikenfeld says:

    34:58 as Rx’d.
    Great working out with Holly.

  9. Holly says:

    36:24 as rx’d. It was fun coming into the gym. That was a crazy, long workout. Stephen said I spent too much time with my hands on my knees. That is something to consider for my next workout:)

    Great job to Jessie!

  10. Ted says:

    SP 3×5 @120lbs

    Then, with 20lb vest, a 400m run between 21-15-9 of:
    KB swings, 2pood
    24″ box jumps

    then some skill work

    Vest always makes me feel like puking

  11. Chris P says:

    5 rounds of:
    400 meter run
    30 box jumps 24″
    30 wall ball shots, 20 lb ball to 10′ target (namely Brent’s face)
    TOTAL TIME: 29:13
    Felt pretty good with that time for a first attempt. Would be interested in feedback on how to pace that kind of workout. Metallic aftertaste in the back of my throat has finally gone away.

  12. Lindsey S says:

    Not happy about today… Stupid box!!

    1 round w 24′ box, 4 rounds w 20′ box

  13. Megs T says:

    strength bias 3×5 145lbs
    3 rounds 21-15-9 squat box jumps and 400m run- 10:34

  14. McNaughton says:


    A. subbed back squats for dl: 2x3x275
    B. BP: 8x3x185 (30 seconds between each)
    C. PC: 3x3x185 (12X1 Tempo) Focused on not bending
    elbows until triple extension reached. Also
    focused on fast elbows. Felt good.
    D. Hammies still shady. 2×10 on curl machine.

    Thank you, OPT, for this “break” of a wod.

  15. greg m says:

    Kelly with 420 meter runs, cause I ride the short bus. 44:34. Somehow it felt much faster.

  16. Stephen says:

    OPT training:

    A. quickly build to a tough 3 in the Dead Lift – NOT a 3RM; rest no more than 60 sec b/t sets
    B. Bench Press @ 10X1 – 60% 1RM; 8 sets of 3; rest 30 sec
    C. Hang Power Clean @ 12X1; 3 sets of 3 – 80% effort; rest as needed
    D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec


    A. 345
    B. 165
    C. 165, 175, 175
    D. 8, 8, 8, 8, 8

    Deadlifts felt smooth. Bench was explosive. Paused 2 seconds at te bottom of the dip on the HPCs – loads were probably above 80% effort, but I don’t really know what that means anyway. First time doing GHRs in a few months, so I cut the reps down. A good day.

  17. Ted says:

    Lindsey, your first problem is jumping to a 24 foot box

  18. Scott says:

    In the past 3 days, I have managed to

    1. split one pair of workout pants so bad it sounded like I sh*t my pants

    2. Revisited my 5th and 6th grade years with a little extra snug fitting pair of shorts (due to forgetting my workout pants). A picture is definitely worth 1000 words on this one….

    43 minutes and some change today. That was BRUTAL but worth it….

    I most enjoyed doing my hip stretches near Brent’s rear end. Steve took a photo. My day is done….

  19. babs says:

    A. 165
    B. 70
    C. 80-85-85
    D. All unbroken; rest 120

  20. Chad W says:

    Kelly. 29:56

  21. Stephen says:

    Posting for Dustin:

    For time:

    30 HSPU
    10 PU
    20 HSPU
    20 PU
    10 HSPU
    30 PU


    No break, then for time:

    3K row


  22. MegHan says:

    BS: 5*3 @ 115lbs

    12 mins 4 rounds (I think)
    5 snatches
    10 toes to bar
    2 90ish lb sled laps (push, pull, push, pull)

  23. Jim says:

    made up Monday WOD
    5 rounds of 5
    Thruster(105, 95) /ctb pu/ring dips/400 meter


    Scott, I am glad there is a plausible explanation for the shorts….

  24. Siu says:

    OPT (see Stephen’s post above for details):

    A. 185
    B. 81
    C. 105, 105, 115
    D. 9×5 + 2×15

    Apparently when I walk into the gym, I can’t do math or read. When I read the OPT post, I swore I saw 15 sets of 5 GHD raises with 90-120s in between. After my 9th set, I’m literally getting bored of waiting. Brent asks me for the third time or so if I was sure it really wasn’t 5 sets of 15. It was. Darn it.

    Deadlifts felt kinda heavy, the leggies are starting to get sore from yesterday. The HPC felt good, it’s hard to gauge where 80% is.

  25. Jason Y says:

    32:46… I think

  26. Melissa H says:

    modified Kelly due to time constraints:

    AMRAP in 20 minutes:
    400 m run
    15 box jumps 20″
    15 wall balls

    3 rounds completed in a little over 20 min. Wall balls need work.

  27. Andrea says:

    did what Melissa did… Brent and Steve said I have to start incorporating box jumps in my warm up… probably not a bad idea :/

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