Tuesday – WOD

Three rounds of:

800m run, 90% effort
30 pull-ups, clustered
2:00 rest

The goal of this workout is a little different than normal – I’m looking for each round to be as close to the same time as possible. For the run, pick a pace that can be maintained for all three runs. For the pull-ups, break all rounds down into equal subsets; for example, perform 10 reps, rest :10, and repeat until you hit 30. If 10 reps at a time cannot be maintained for the entirety of the three rounds, select a number that can be maintained throughout.

Post all three round times to comments.

The start of an old-school plank-off.

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18 Responses to Tuesday – WOD

  1. Holly says:

    I failed miserably
    1: 6:31
    2: 7:15
    3: 8:37

    The first 400 at my house is 80% uphill so that kills me. I tried doing 5 pull ups rest 10 seconds but by round 3 my rest was more like 20 seconds. This was much harder than I thought it would be:)

  2. lindsay says:

    1: 8:50
    2: 8:02
    3: 9:04

    Used blue band. Starting to understand how much kipping helps, but still needs a lot of work.

  3. jeff says:

    Not a good day
    1 – 4:30something
    2 – 5:11
    3 – 5:38

    My head was somewhere else today. The first 800 (3:00) was about 15 seconds slower than 90% should have been, and each subsequent one was even worse. Pull-ups were okay, but 5 seconds between sets in the first round became 10 and 15 for the second and third round. Don’t know what my problem was today…I wasn’t even hung over.

  4. Greg Harris says:

    Jeff, the problem was you weren’t even hung over. Duh.

  5. Brent says:

    Snatch up to 205, couple near misses @ 220, then 1 more @ 205 to end on a high note
    Deload -DLs up to 245×5
    Press deload
    Then
    Strongman situps (pics to follow) – 1, 2, 2, 2, 2, 1 some half reps
    3 rounds of 15 rev hypers @ 110 15 ttb

  6. Stephen says:

    A. Glute bridges, 10 x :05
    B. Snatch, max for day; 189, then 1 x 5 @ 151
    C. Clean, max for day; 224, then 1 x 5 @ 179
    D. Front squat, 1 x 3 @ 224

    +

    Reverse hypers, 3 x 12 @ 50

    +

    3 sets of:
    15 log floor presses
    16 reps assorted abdominal work

  7. Pete says:

    Deadlift 1+ = 9@355

    Then front plank (3:00)
    Side planks (1:00 each)

  8. Stephen says:

    Jeff, don’t worry about being worn out – you should be after the last few weeks of higher volume work.

  9. Alexis says:

    1) 6:10
    2) 6:28
    3) 6:56ish
    Got my first big rip today : (

  10. Greg Harris says:

    5:08, 5:11, 5:35. My hands started slipping on the last round of pullups. So I went for chalk and ended up blowing my pace and ripping a little. Le sigh.

  11. Siu says:

    OPT
    A. Front Squat @ 30X0; 2-3 x 7; rest 3 min
    B1. Seated Military Press @ 30X1; 4-5 x 4; rest 2 min
    B2. KBS heavy – 12-20 reps x 4; rest 2 min

    A. 95×3, 135×3, 155×2, 165×2 (belted), 155×2 (belted), 145×3, 145×3
    B1. 55×5, 65×3 :(, 60×4, 60×5
    B2. 60lbsx20,70lbsx15, 70lbsx15, 70lbsx20

    Front Squats were rough. Did the run+OH squat (vs. rest day) yesterday since I was traveling this week and wanted to get my workouts in. So leggies were feelin it. I may have been close (possibly a touch shallow) on depth for the two belted sets.
    Seated military presses just felt awkward.
    And KBS were overhead, not necessarily GS but ears thru.

  12. McNaughton says:

    Bench: 5×185,3×205,2×230

    3 rounds in 20# vest:
    1k run
    10 MUs
    100 squats

    51:39. F#ck off.

  13. chris says:

    Holy shit Mike!

  14. babs says:

    A. Front Squat @ 30X0; 2-3 x 7; rest 3 min
    B1. Seated Military Press @ 30X1; 4-5 x 4; rest 2 min
    B2. KBS heavy – 12-20 reps x 4; rest 2 min

    A. 3/95-3/100-3/105-3/110-3/115-1/120-2/115
    B1. 5/45-5/50-4/55-3/55
    B2. 13/60-17/60-15/60-16/60

  15. megs T says:

    Did combo of yesterday’s and today-
    Deadlift- 155×12
    Side planks front 2:03, side right 1:05, side left :58
    2 rounds of today 7:41 and 8:25

  16. Lindsey says:

    DL: 210×4
    GM: up to 65lb
    Plank: 3:11

  17. Kristie says:

    DL: 135 (8)
    800m Run + 30 Pullups (2)
    14:14, 16:30 (tore my hand on PU #56)
    (time with some rounding error)

  18. 1n Glen says:

    Deadlift 275(5)
    Goodmorning 3 rounds @ 80
    Plank: 5:00 front, 1:30 sides in first round. 2:00 front, 1:00 / 1:05 in second round.

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