Saturday – WOD

Every minute on the minute for 15:00, perform:

5 dumbbell shoulder-to-overhead
5 box jumps

Post load and box height to comments.

Three ladies and Tommy finish off Friday's chipper.

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13 Responses to Saturday – WOD

  1. megs T says:

    Ran 4 Miles, Ate at the Echo (Paleo), then sat in the CFN parking lot for a while contemplating doing todays wod… i’m home now, come to your own conclusions.

  2. Holly says:

    I did wod with 30lb dumbells and a 271/4 box jump. (I put the 15lb plate on top of the box). This was harder than I thought it was going to be. I would like to try it again, with seeing how many rounds I could do in 15′ as opposed to the minute, on the minute.

  3. Jason says:

    135lb shoulder to overhead x 5
    33.33333333333″ Box jump x 5

    on the minute for 15 min

    got pretty hard toward the end

  4. jay Ernst says:

    50 lbs 24 in box
    15 sets between 12-15 seconds
    30 burpees for being LATE
    Mu work 30 mins

  5. Maureen says:

    25 lbs., 24 in box
    and cycled ~50 miles 🙂

  6. Lee says:

    35lbs, 24 inch box

  7. Lindsey says:

    Haha…I am in the same boat as Megs T!! I ran a 5k instead of today’s WOD. Thought about doing both at one point..

  8. Rich V. says:

    Couldn’t make it to the gym due to the construction to the bridge.

    100m hill sprints leaving every 2 minutes:
    21.5 sec
    27.4 sec
    26.6 sec
    36.2 sec
    29.9 sec
    29.4 sec

    3×20 pushups, goin’ easy on the shoulder.

  9. Pete says:

    Friday’s WOD
    Back squat 1 @ 275
    Part 2 (20 squats @ 210, 40 GHSU, 60 KBS @ 70)
    5:50

  10. McNaughton says:

    Bench: 5×185,3×205,3×230
    5 min MU work
    15 min assorted handstand stuff
    – 18′ handstand walk to wall,dock,2 hspu. PR by
    12′ and 1 hspu.

    OPT

    4 sets:
    1 min row (cals)
    1 min knees to elbows
    1 min db burpees – 25/15#/h
    rest 4 min

    Row: 30,25,23,27
    K2E: 12,11,10,10
    DBBurpees w/40#/h: 14,11,12,14

    Any tips/cues on stringing consecutive K2E together would be greatly appreciated.

  11. Greg Harris says:

    Holy. Shit. Pete.

  12. Glenn says:

    Bike 2 miles to WOD#1: 40 yrd sprints x 5
    50 yard crawl w/ab wheel
    1 mile run – every 400m do 50 squats: 10:46
    60 yard crawl w/ab wheel
    Bike 2 miles home

    WOD #2: 20lb wall ball thrown over pull – up bars
    5 rounds 500m row / 20 push up to dip position on parallets/ 20 KTE’s : 32:16

    Taught brother Ken to get 1st MU!!!

  13. Siu says:

    Overhead Squat: 105×3, 115×2, 125×2
    Starting to incorporate OHS before WOD 1-2 times a week given how weak sauce they felt last week during a WOD. I was struggling with 125 when my previous max was 145×3.

    OPT (see Mike’s post above)
    1. 23 cals + 10 K2E + 12 burpees (20lbs/hand)
    2. 21+10+11
    3. 20+9+10
    4. 20+9+13

    Started with the damper at 5 for the first two sets and moved it up to 7 for the remaining two. K2E were definitely the roughest part, I found myself standing around for a lot of it catching my breath. And I used the 20lb DBs vs. the 15lb because I was too lazy to see how I could actually get the plates to add up to 15lbs. The burpees sucked regardless.

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