Monday – WOD

Part 1:
Deadlift, 5-3-1(+)

Part 2:
Good mornings, 10-10-10

Part 3:
Planks, front/sides, two max holds of each

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

Glenn finds additional uses for the log.

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14 Responses to Monday – WOD

  1. McNaughton says:

    Squat: 5×255,3×290,3×320.
    GH Raises w/ tan band: 3×6,6,8
    2xAMRAP T2B (don’t break rhythm); rest 60 sec: 14/11

  2. arjuna says:

    Snatch skill practice
    C&J skill practice

    Vomited a few times

    3 sets
    20 reps of 135lb incline bench
    20 unbroken pullups

    vomited again

  3. Holly says:

    Deadlift. 192 x 8
    Good mornings: 45/65/65. My hamstrings will be killing me tomorrow
    Planks with Jessie: front. 3 min and then 90 sec
    Side: 2 min and the 75 seconds

  4. Jessie Heikenfeld says:

    1. 192 x 6 (damn it Holly)
    2. good mornings, 50, 55, 65
    3. planks with Holly who looked really steady while I shook the whole time

  5. JenO says:

    1. 240X5
    2. 45-55-65
    3. 3min

  6. lindsay says:

    1. 175-1 rep max
    2. 45-3
    3. 2:00 min

  7. Siu says:

    OPT 2010 Programming from 7/3 – WOD 2 out of 3
    5 sets:
    Run 400 m @ 90%
    15 unbroken OHS – 95#/65#
    rest 3 min
    (keep all sets even in speed and effort)

    2:39 (1:51 for 400m), 2:38 (1:52), 2:40 (1:54), 2:43 (1:56), 2:36 (1:53)

    Felt good.

  8. Greg Harris says:

    1. 360 (7) 2. 95, 115, 135 3. Stopping was more a function of getting bored… f: 2:20, r: 1:07, l: 1:18

  9. Brent says:

    accelerating 100m run, walk back x 4
    rest 3 min

    3 rounds (12 sprints total)

  10. Charlie H says:

    Part 1 278 – 11
    Part 2 65-85-95
    Part 3 5:45 front, 1:30 right, 1:08 left
    elbows: 1:35 front, 1:00 right: 1:05 left

  11. Glenn says:

    warm up: 1,000m row neg split, Catalyst, 15 x 45 OHS
    Squat: 5×180 / 3×205 / 11×230 / 3×205 / 12×180
    12:09 front, 1 min rest, 50sec Left, 1 min rest, 60sec Right
    Stretch

  12. JimC says:

    185 (3?) do not know what I was thinking on this

    Good morning 45, 65, 85

    full set of planks

    800 m run, 500m row (1:54)

    double under practice (45 unbroken PR)

    Double under practice

  13. jay Ernst says:

    Did my shoulder presses from Friday 225 (2)

    Deadlifts 365 (10)
    Good mornings 135x3x10
    Planks 3.05

    Glenn is a freak!

  14. Thcott says:

    Crossfit cruiseship:

    30-25-20-15-10-5 reps opf the following:

    Kettlebell swings
    Pushups
    Squats
    Situps

    Cruiseship workout facilities suck. No kettlebells– heaviest dumbbells are 50 lbs

    I used 50 lbs for the “kettlebell”

    Andrea used 35 lbs

    Trick was to keep balance while ship was swaying

    My time: 22:37

    Andrea’s time: 29:00

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