Tuesday – WOD

Three rounds, each for time, of:

800m run
21 kettlebell swings, heavy

Rest exactly 3:00 between rounds. Do not pace – each round must be an all-out effort.

Post times to comments.

Rob displays the rarely witnessed "quarter moon" during yesterday's half moon, sit-up, back extension triplet.

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24 Responses to Tuesday – WOD

  1. Holly says:

    I made up Helen 11:43. (1:03 PR)

    Then I did Back Squats: 120/140/155 X 6

    I planned on doing more, but I was too tired.

  2. JenO says:

    ran 3 800’s at mason track. legs felt heavy! 3:00-3:00-2:55.

  3. megHan says:

    Just a friendly reminder…Open Mic Tonight @ Allyn’s Cafe (Columbia Parkway) from 8:30-11:30! Come play (for music and/or just for fun) Food till 10.

  4. Neil says:

    Brutal runs today. Still not back mentally yet.
    4:00-5:08-5:07.

  5. Jeff says:

    Wow, that sucked. First time with a 2-pood kettlebell.
    3:42 – 4:29 – 4:30

  6. Brent says:

    Press – 115×3, 134×3, 150×8
    Strict MUs – 5, 5, 5
    Sotts press (bb) – 85×5, 105×5, 115×4, 125×3, 135x1x2

  7. Stephen says:

    A. Snatch, 1 x 3 @ 130
    B. Clean, 1 x 3 @ 165
    C. Press, 1 x 3 @ 155
    D1. Front squat, 2 x 2 @ 196
    D2. Box jump, 2 x 2 @ 24″

    +

    50 glute-ham sit-ups, two hands; 1:38

  8. susan says:

    Back Squats: 75,85,100 10 times
    Bavarian Squats: 8-20lbs, 8-20lbs, 8-40lbs.
    Yesterday’s WOD- 15,12,9 4:29

  9. Jessie Heikenfeld says:

    Tommorows press 73 (5)
    Todays WOD 5:04, 4:54, 4:50? with 53lb KB.

  10. Rob W says:

    Today’s WOD 4:37, 4:52, 4:56 70LBS KB

  11. JennaB says:

    Presses 70×3 80×3 90×3
    Todays WOD – 5:34, 5:58, 5:52 53lb KB. Swings all unbroken, runs all slooooowwww 🙂

  12. McNaughton says:

    BP: 210×6
    Today’s WOD:
    4:00,5:11,5:14

    100# KB. Slightly above Russian style…but not quite Ben heighth. All unbroken.

    1/2 Tabata Pushups
    12-12-12-12

  13. McNaughton says:

    *Not quite Ben height.

    Heighth is not a word.

  14. Andrew says:

    BS: 170, 192, 220(12)

    Today’s WOD w/79lbs KB
    5:11, 6:18, 6:46

    Back squats felt really good today. Running and KB swings were horrible. None of my swings were unbroken. The most I did in a set was 11. My head gets so hot. I should get a haircut.

  15. megs T says:

    Did tomorrow’s SP- 40-45-50(9)
    Then rebooted my air conditioning (Thanks Heather)
    Stretched
    Made Paleo Veggie Tart (AMAZING) with salad

    Tomorrow morning run 4.5 miles

  16. jay Ernst says:

    4:47 with 100 3 reps 18 with 88

    5:52 100lbs
    8:03 100 lbs

    My back was very tight and still is a little sore. Thanks Mike for the help.

  17. babs says:

    A1. Close Grip Bench Press @ 30X1; 8,8,6,6,4; rest 2 min
    A2. Supinated Chin Ups @ 41X0; 3-4 x 5; rest 2 min
    B1. Seated Parallel DB Press @ 31X2; 6-8 x 4; rest 90 sec
    B2. 1 Arm KB torso row @ 2011; amrap/arm – 2pd/1.5pd x 4; rest 90 sec
    C. DB External Rotation @ 3010; 6-8/arm x 3; rest 45 sec b/t arms

    A1. 65-65-75-80-85
    A2. All @ BW: 3-3-3-3-2
    B1. 8/15-7/20-8/20-6/24
    B2. R2/L4-R3/L3-R4/L4-R4/L5
    C. 5#/R8/L8-7.5#/R9/L8-10/R4/L4

    Got 7 MUs today. 16 down, 14 to go…

  18. Rob W says:

    Unfortunately that’s my best side. I’m going to confiscate that camera and all pics tomorrow!

  19. Thcott says:

    Squats: 295 (6x)

    run, KB swings: 4:48, 5:18, 5:13

  20. Andrea says:

    53 lbs
    7:06, 7:40, 7:59
    I need to run more

  21. Amy TV says:

    53#
    7:34, 7:18, 7:04

    I agree Andrea, I need to run more too .. though I hate typing that!!

  22. Tim the V says:

    I did the WOD, but didn’t get my times before I left. They are likely among the worst in the gym, however.

    I also believe I lost a layer of esophagus to the Return of the Curry Chicken.

  23. Siu says:

    OPT (see Bab’s post for detail):

    A1. 8×75, 8×80, 6×85, 5×95, 2×105
    Didn’t get all the reps at the end but that’s okay, my goal today was to make sure I didn’t too comfortably finish the set – I feel like I haven’t been pushing myself enough. So for today, falling short on a set was okay because at minimum, I knew I went heavy enough. Jay, thanks for saving my life on that 4th set there.

    A2. BWx4, BWx4, BWx4, BW+10×4, BW+20×3
    Was nervous to add weight initially because I was always struggling for that last rep

    B1. 8x20lbs, 6x25lbs, 6x25lbs, 6x25lbs
    Wow, I forgot how tough DB presses were

    B2. R7/L7-R6/L6-R6/L6-R6/L6
    Tempo was really tough, being honest with myself, I probably rushed the 1 second pause at the top

    C. 5lbs/R8/L8-5lbs/R8/L8-7.5lbs/R8/L8
    I still don’t think I’m doing these correctly

  24. Lindsey says:

    4:33, 5:18, 5:54

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