Wednesday – WOD

Part 1:
Back squat, 3 @ 70%, 3 @ 80%, 3(+) @ 90%

Part 2:
Snatch balance practice, 10 minutes

Part 3:
50, 75, or 100 GHD sit-ups

For Part 3, select the rep total that you are confident can be completed in 5 minutes. Then do it faster.

Post load and reps for Part 1, notes for Part 2, and reps and time for Part 3 to comments.

"Ciesick vs. Ciesick"


48 Responses to Wednesday – WOD

  1. Cookie says:

    Check out Mattias Steiner winning Olympic Gold with a 258kg (567#) Clean and Jerk.

    Also one of the best post lift freak-outs.

  2. Stephen says:

    This is an amazing lift from an amazing man. Aside from the emotional struggle Steiner had been through in the year leading up to this lift, the fact that he set a 10kg PR on the final attempt for an Olympic gold medal is unimaginable. Lifters at this level are so advanced in terms of training adaptation that to progress even a single kilo requires elaborate training protocols and many, many months of perfect work in and out of the gym. 10 kilos does not even make sense over the course of an entire year, much less a single day. Steiner’s lift, quite simply, is one of the single most inspiring and unbelievable sporting moments in history, one that will likely never be repeated.

  3. susan says:

    Today: Press 33,38, 45,45
    Warm up of 3 rounds
    1000 meter row
    100 sit-ups
    Got to the gym and forgot my shoes. Dang it!!!

  4. arjuna says:

    It has been brought to my attention that Rich is a Steelers fan. And he is from the Cincinnati area! He should be punished and looked down upon from here out. Shame on you Rich.

  5. Megs T says:

    Part 1- 90-100-110(9)
    Part 2- putting it into my warmup…. not that strong.. lol
    Part 3- 100 in 4:54 (two hand touch)
    Ran around the block
    got in car and could not really use my abs… it’s going to be an interesting day.

  6. Lee says:

    Part 1: 150-170-190 (7)
    Part 3: 75 two hand touch 4:29min

  7. Tim the V says:

    Forget this two-hand stuff. I’m going for forehead touch today.

  8. Ted says:

    The Fitz house is officially for sale. Anyone interested?

  9. Holly says:

    I did yesterday’s wod with regular pull ups: 13:52

    (I needed some encouragement from the gym this am. I will try this again in the afternoon, I think I could do better)

  10. megHan says:

    Megs: Nice work on the 100! You so fast!
    Ted: Is it free?
    Holly: Umm, I think that’s a pretty good time!

  11. megHan says:

    JAY E…can you bring the cornhole? I think that’s a great idea!

    EVERYBODY: Don’t forget to sign up for the party here!

  12. jim says:

    Solid Jack, that is crazy!!!

  13. Siu says:

    Han – get back to work!


  14. babs says:

    that video has halloween written all over it! πŸ˜‰

  15. arjuna says:

    I wouldnt mind working on my 3 person somersault with a few of you ladies. πŸ™‚

  16. 1n Glen says:

    Nice video. Have some old-school box jumps.

  17. JennaB says:

    Han, where do you find these things!?!? lol That makes me hurt.
    MegsT, daaaamn that’s fast!!!! Good job!!!

  18. Cookie says:

    3×120 3×135 6×155

    Fooled around with du practice, muscle up progressions.

    100 pushups, 50 ghdsu, 30 ctb pullups

  19. Jeff says:

    Back Squat 5,3,1+
    165, 185, 210 (3)

    100 GHD Sit-ups

  20. Megs T says:


  21. Melissa H says:

    First both of those videos make me feel a little inadequate.

    Back Squat

    50 GHDSU 2:19

  22. arjuna says:

    Jeff’s going to have to go again! Glen got 3:26 and Jessie got 3:32. I chit myself when I seen Jeff’s time! Great job to all three of you.

  23. Rich V. says:

    Amy, nice work on the GHD situps and completing an unbroken 800m run! 100 GHD situps sounds interesting ….

    Snatch 3×2@95, focusing on getting comfortable in the hole …
    Back Squat 3×5@185, knees out!

    2K Row: 7:13, 7 seconds off PR.
    Bout time to cut out the 1 bar of 85% dark chocolate/day and ease up on the morning coffee.

    Watched a Marine chick knock out some serious dead hang pull-ups today. Very hot.

    Go Steelers.

  24. Jeff says:

    Glen, you’re a bastard. Nice work yesterday and today.

  25. Stephen says:


    A. 25 CTB chin ups x 5; each for time; rest 3 min
    B. High Bar Back Squat @ 30X1; 2-3 x 5; rest 4 min
    C. L Sit – amsap x 5 attempts; rest 90 sec

    A. 28, 36, 57, 67, 83 sec
    B. 135, 155, 185(2), 185(2), 185(2)
    C. 25, 10, 13, 11, 9 sec; performed on floor

  26. megHan says:

    Wild wednesday here i come

  27. Jessie Heikenfeld says:

    A. 107, 123, 138 (17)
    C. 100 GHSU 3:32, so close to Glenn, so close

  28. McNaughton says:

    Re-Load week

    BP: 2x5x135,1x5x145

    150 DUs
    30 Thrusters
    30 CTB Pullups


    Very disappointing. I have to do better. No excuses.

  29. Glenn says:

    2 mile run
    Wendler week #3:
    BS 5×175/3×200/12×220
    CTB 5×25 3min rest b/w sets
    100 GHDSU

  30. Rich V. says:

    Glenn, am I reading that right… 12×220 on back squats!?

  31. Greg Harris says:

    Litany of excuses plus squats equals only 9 reps at 255.

    1. Squat 3,3,3+/200,225,255(9)


    2. Snatch balance to 3×105, C&J 3 singles at 165.

    3. AMRAP in 5 minutes GHDSU: 79 Nick beat me by one. BASTARD!

    Now i’m starting my rest day right with an epic meal and a descent into a 16 hour food coma.

  32. Brent says:

    Deload DLs – 145×5, 185×5, 218×5
    10 cleans @ 245 w between 1 and 1.5 min rest between.
    4×12 ghraises

  33. Jason Y says:

    A: 165, 185, 205, 215(9)… I added another set of three to test the back.
    B: keep feet from going to wide
    C: Did an extended warm up yesterday and completed 75 ghd’s. Today I only got to 40 because my core was DONE.
    Note: be patient with programming and volume. Stephen and Brent actually have a plan now and I’m going to have to trust it. As we all should.

  34. Andrew says:

    1) 165, 195, 215(10)
    2) snatch balance practice up to 45lb bar – fun!
    3) 75 GHD sit-ups in 3:50


  35. Tim the V says:

    Worked up to 205 X 3 on squats. Not terribly displeased, given the old 1RM was around 245.

    Then 75 GHDSUs in 4:38, after my “Stephen may I” moment at 50. Which was weird – don’t people at most gyms not ask for an extra 50% of work?

    Anyway, my ab-fu is apparently weak. Definitely under 9000.

  36. Amy TV says:

    Part 1: Back Squat: 88-100-113(7)
    Part 3: 40 GHD sit-ups (2 hand touch) 5:19 (this is the most GHD situps I’ve ever done in a day! I hope my cough goes away by tomorrow otherwise it might be a rough couple of days!)

    It was really great working out with MegsT and Lee this morning. I was amazed at your speed Megs on the GHDs! Seriously impressive!

    Could somebody send me the Wendler Excel sheet? Apparently I’ve been calculating my loads wrong! πŸ™‚

  37. Andrea says:

    1) 115, 135, 150 (8)
    2) snatch balance practice – good times
    3) 75 in 3:56

  38. megHan says:

    Bs: 3@100, 3@110, 4@125(U R DONE!)
    snatch practice: fun
    100 ghdsu: 4:27

  39. Thcott says:

    BS: 230, 265, 295 (7x)
    snatch practice
    50 ghdsu: 2:30

    should have done 75. could have done 75. First 38 were unbroken in roughly 1 min 20 sec. Next 12 took me almost same amount of time as 1st 38. shouldn’t have stopped.

    for some reason my jaw hurts after high rep ghdsu…

  40. Glenn says:

    Rich! What? Are you callin’ me out?!!:-)

    Yes, it was at least 12 (I thought it was 13 but couldn’t be sure so we went with 12.) Hell, Greg Harris did 9 at 255 – probably on one leg, given his propensity for self-induced injury! And let’s not forget Andrew with 10 at 215!

    But the real Gamechanger today is the mother of three, Jessie with 100 GHDSU @ 3:32!!! Nice Job!!!! (All I was trying to do was stretch Jeff’s concept of what he’s capable of!)

    Boys, we best watch our backs! There’s a new “Sheriffe” in town!!!

  41. Siu says:


    A. 25 CTB chin ups x 5; each for time; rest 3 min
    – did first set in 7:46, was on rep 24 of second set (at 6:34) when I started getting a lil blood blister so I stopped.

    B. High Bar Back Squat @ 30X1; 2-3 x 5; rest 4 min
    – 135×3, 155×3, 175×3, 190×3, 200×2, high bar feels so weird (and not in a good way!)

    C. L Sit – amsap x 5 attempts; rest 90 sec
    – :33, :28, :15, :18, :17 (done on parallettes)

  42. Amy TV says:

    Whoops! Forgot to post my email! It’s:

  43. Majid says:

    Back squat: 135, 155, 175 (10)
    75 GHD situps

  44. Rich V. says:

    Strong work, Glenn! Very strong! And after the “Angie” drama from a few days ago … yeah I’m callin’ you out! I need video and notorized witness statements! πŸ˜‰

    Andrea looks like she had a pretty rockin GHDSU score as well!

    And Amy, as for calculating your loads, I’m refraining from early morning poop jokes…

  45. Jessie Heikenfeld says:

    Thanks Glenn.

  46. babs says:

    .6 mile run to gym from home
    Changed up warm-up to work on hspu, ring dips, and kbs

    A. 25 CTB chin ups – each set for time
    (focus is highest speed possible per set – rest 3 min b/t sets x 5)
    B. High Bar Back Squat @ 30X1; 2-3 x 5; rest 4 min
    C. L Sit – amsap x 5 attempts; rest 90 sec b/t sets

    A. Scaled to 3 sets of 25 – 3:20 / 4:15 / 3:55 (a bit disappointed with these times)
    B. 3/75 – 3/85 – 3/95 – 3/105 – 3/115 (PR)
    C. 00:02:78 / 00:06:97 / 00:07:97 / 00:08:32 / 00:08:25 (my legs STILL hurt from Sunday)

    AMRAP Box Jumps in 1 min: 22

  47. babs says:

    and .6 mile run home from gym

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