Friday – WOD

Part 1:
Shoulder press, 5-3-1(+)

Part 2:
3-position snatch; high-hang, knees, floor

Part 3:
Glute-ham sit-ups, 2020 tempo, no more than 50

For Part 3, 2020 tempo = :02 from top to bottom and :02 from bottom to top. No pause at top or bottom.

Post load and reps in final set of Part 1 and notes for Part 2 and Part 3 to comments.

Ebony works the Prowler.

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16 Responses to Friday – WOD

  1. Jessie Heikenfeld says:

    press 77(5)
    50 squats, 400m run, 10 hang cleans 80lbs x3
    12:25

    Had a nice time working out at 6:00, good group.

  2. megHan says:

    really sucked it up this morning.
    couldn’t even get 1 press @ 68. which is pretty ridonculous.
    snatch practice felt good….think it’s the shoes!
    50 ghd su’s 2sec’s down and 2 sec’s up!
    love me some megs in the morn! oh and jessie was like the cherry on top!
    happy friday.

  3. MegsT says:

    1. 55(4 or 5 i forget… it’s on the board)
    2. snatch practice was great… i think i need some shoes. Will that make me stronger? (or look stronger at least)
    3. 50 ghd su’s 2020 with HANNIE PANNIE

    Loved seenig Jessie and Han in the morning! and JUNA you were the cherry on top.. .lol (eye roll)

  4. Tim the V says:

    Just found tastypaleo.com. Awesome site.

  5. Dustin says:

    Yesterday’s main site wod:

    Ten rounds for time of:
    10 Pull-ups
    10 Ring-Dips
    10 Sit-ups
    10 Squats

    Total: 9:40

    Thanks for the push everyone.
    Glenn my good friend, your turn! Lol. You’ll kill it!

  6. arjuna says:

    Muscle Snatch 3×3 102lbs
    Squat snatch 127 1×5 75%
    C&J 177 1×5 75%

    3 rounds
    10 turkish get ups 60lb kb
    10 strict chest to bar pullups

  7. Melissa H. says:

    Good job D! Shouldn’t you be a work 😉

  8. Melissa H. says:

    opps I mean “at” work…

  9. Holly says:

    I forgot to post this am.
    Shoulder press: 72×1. I missed it on my first try.

    Snatch practice: I did 80lbs from ground and 65 hang and knees.

    30 ghd sit ups
    Tamata row

  10. Brent says:

    Back squat- 264×5, 295×3, 330×2
    3 sets of 15 rev hypers@100 lbs, 10 ghr, 20 ghsitups, 1 prowler push

  11. McNaughton says:

    DL: 3×265,3×300,5×340
    2×10 CTB PUs; fast

    12 tire flips
    6 c+j @ 135
    300m run
    9 flips
    9 c+j
    450m run
    6 flips
    12 c+j
    600m run

    19:29. 2:36 faster than 5/30/10. By my calculations this means I will be able to do this workout in under 5 minutes by Jan.

  12. Pete says:

    5 rounds of 20 KBS @ 70 lbs. + 20 pull ups

    9:50

  13. Tim the V says:

    Part 1: 125 (3)
    Part 2: Numb fingers. Joy.
    Part 3: 50 done in 4 sets. 15, 12, 12, 11.

  14. Greg Harris says:

    1. Press 113×7
    2. 3 position snatch worked up to 110.
    3. 50+ GHD SU, slower speed than normal, “what’s Harris doing on the girly machine” and “He’s doing them too fast”… FUCK YOUR COUCH CHARLIE MURPHY!

    5:12.

  15. lindsay says:

    Snatch practice, up to 55lbs.

  16. Siu says:

    Made up 6/30 OPT
    A. OHS – 3,3,3 – 70%; rest 1 min
    B. 15 CTB chin ups; rest 1 min x 4
    C. Row Sprints – 30 sec @ 90%, rest 2 min x 3
    D. GHD Sit Ups – 15 x 4; rest 1 min

    A. 101 lbs, was fine but super heavy!
    B. 3×15, then 1×5 (my hands hurt so bad…)
    C. subbed running for rowing (personal “opportunity area”), sprinted from end of drive to last driveway and was able to maintain sprint for first 100m, last 50m was def my wall
    D. UB

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