Thursday – WOD

Three rounds for time of:

30 double-unders
25 L-pull-ups
20 squat cleans, 50 lb. dumbbells

Post time to comments.

Sarah D. locks out a push-up for two.

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26 Responses to Thursday – WOD

  1. Joe D says:

    That’s my baby-mama. I love her.

    Stephen, those pictures you put up on flickr tonight are great.

    Don’t forget about searchtempest.com for all your Craig’s List searching needs.

  2. Holly says:

    Chin up ladder: 11
    Burpee ladder: 13+13

  3. Lindsey S says:

    AM 5k.. Lovin this weather!!!

  4. megHan says:

    LINDS. you’re so motivated!

  5. megHan says:

    call me crazy but this is the wod for this coming weekend’s sectionals in texas and i feel like doing some modified version of it! eeek. any takers?

    For time (25 min cap):
    15 Thrusters (115/65lbs)
    Run 100 feet
    50 One-Arm Kettlebell Snatches (24/16kg)
    Run 100 feet
    100 Double Unders
    Run 100 feet back to kettlebell station
    50 Kettlebell Swings (24/16kg)
    Farmer Walk with kettlebell 100 feet, back to barbell station
    15 Barbell Snatch (115/65lbs)
    Score = Elapsed Time

  6. Pete says:

    OPT Part 2 @ Withrow HS track

    Run 10 min warm up, then..
    Interval Runs:
    30 sec @ 50%/30 sec @ 95%/30 sec walk x 8
    walk 5 min, then…
    Run 30 sec @ fastest 400 m pace; walk 90 sec x 3
    walk 5 min cool down

  7. Jessie Heikenfeld says:

    Snatches 3 every 10 seconds then 3 minute rest
    7 rounds
    65, 67, 70, 72, 75, 75, 75
    1 rep max bench
    100 lbs
    20 GHSU 5 rounds 30 seconds rest in between

    Good workout, happy with bench and getting better at the snaches

  8. JennaB says:

    picked a sectional WOD to do…oregon wod 3 i think…

    30 wall ball 14lb/10ft
    30 ground to overhead 65lb
    30 KBS 1.5pood
    30 OHS 65lb
    30 burpees
    30 ground to shoulder 65lb
    18:53

    the ground to overhead were all snatched, burpees were slooooow…i think i’ve hit my quota for burpees for LIFE this week. haha
    then a 30sec wall sit with 45lb overhead as a penalty for pausing too long during my KBS… lol

  9. Brent says:

    OPT

    Snatch clusters – 145, 155, 145×5
    Narrow bench – worked up to 245, missed 255
    Tried gh situps, no go. Stoppped at 10. Will make up abs later today…

  10. Stephen says:

    OPT:

    Part 1:
    A. Power snatch cluster – 1.1.1 x 7; rest 3 min
    B. 16″ close grip bench – build to 1RM
    C. GHDSU – 20 reps x 5; rest 30 sec
    (rest exactly 10 sec b/t attempts in A; 3 reps per set)

    A. 135, 140, 145, 145, 150, 150, 155 (2)
    B. 255
    C. unbroken sets, completed in 5:43 (including rest)

    1 hour rest

    Part 2:
    See Pete’s post above

    Performed on Airdyne

  11. Arjuna says:

    part 1:
    A. Power Snatch Cluster – 1.1.1 x 7; rest 3 min
    95, 105, 110, 115, 115, 125
    B. 16″ Close Grip Bench Press – 1RM;
    225 – I feel these the most in shoulder so took it easy
    C. GHD Sit Ups – 20 reps x 5 sets; rest 30 sec
    complete, felt good

    part 2:
    Run 10 min warm up, then..
    Interval Runs:
    100m jog at 50% then 200m sprint at 95% then 100m fast walk x8

  12. Arjuna says:

    Power Snatch 1.1.1.
    last set of snatches were with 135

  13. Lindsey S says:

    Meghan- I would be more motivated if 80s midge workout with me!!

  14. MegHan says:

    linds…Oh I’m coming girl!

  15. jim says:

    tabata push ups 18 15 10 7 7 7 6 6

    situps 15 15 14 12 12 12 12 12

    squats 16 15 14 14 14 14 14 14

    1m run on treadmill

  16. Ted says:

    Sectionals WOD#4 – 14:34

    and I’m still singing Hall & Oates

  17. Andrea says:

    25 RR, 20 Squat Cleans (20 lb db), 15 double unders
    40:06 (ugh… double unders are evil)
    Oh, and I’m NOT singing Hall & Oates

  18. Andrew says:

    Back Squat: 3×5@225lbs
    Bench Press: 158×4, 158×5, 158×4

    I missed my first bench press reps today. Repeat next week.

  19. Thcott says:

    Did 2 WODS today

    early this morning:

    1. did 6 rounds of yesterday’s 15 deadlifts @ 135 lbs and 15 pushups–> 22:38
    ***Had to stop at 6 rounds as school was 25 minutes from starting

    ***This WOD gave much trouble in regards to the cardio aspect. Being 35 does have advantages.(Unfortunately none of them played a role in this WOD)

    2. Did the final WOD at the sectional games 15-12-9 155 lb. clean & jerks, CTBPU, box jumps, and then the 110 lb pull. That sucked donkey-snot….

    24 minutes and some change. Was easier than I thought. Felt much much stronger with the clean and jerks

  20. Papa Bear says:

    Oh, Scott – if that workout was easy, your ass wasn’t movin fast enough. Let’s try it again, this time 10 minutes faster, shall we?

  21. Lindsey S says:

    today’s wod…

    subbed 30lb dumbbells and ring rows

    28:something.

    felt absolutely terrible on my still sore back…grrrr

  22. Greg Harris says:

    Snuck a workout in last night at about 0200. It’s friggin hot here in kuwait.

    My foot still hurts so i didn’t squat or pull.

    10 miles on a recumbent bike machine in 30 minutes.

    Bench: 3×5@165
    Chins: 3x 15,11,8
    Reverse Hypers: 3×10
    Glute Ham Raises: 3×10 <–My new favorite exercise.
    One armed dumbell press: 3×20@25 with each arm.

  23. Rich V. says:

    Morning:
    Army Physical Fitness Test, 291/300
    72 Pushups
    84 Situps
    13:34 2 mile run

    Evening
    7 Rounds of:
    7 Deadlifts @ 225
    4x50m Sprint
    Time: 7:50

  24. megHan says:

    quick in and out for time!

    back squats 3*5 @ 115…back to the strength stuff…brent wants me beefier!

    then a few try’s at the rope climb…actually got up a bit a few times. feet placement is tough. will work on again on saturday!

  25. babs says:

    OPT (see Stephen & Pete above):

    A. 75-80-85-85(pressed 2nd & missed 3rd)-85(1)-75-75

    B. 75-85-95-105-115(f)

    C. All unbroken

    Rest 15 min

    Part 2 (see Pete)

    Cut the warm-up & first round of intervals in half, but did full 2nd part

  26. Siu says:

    More shoulder relief so…

    OPT Part 1 (see Stephen’s post for detail)
    Part C only – total time including rest 5:55

    OPT Part 2 (see Pete’s post for details):
    I ran.

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