Monday – WOD

Part 1:
Bench press, 3-3-3(+)

Part 2:
AMRAP in 4:00 of:
10 pull-ups
10 ring dips

4:00 rest

AMRAP in 4:00 of:
10 dumbbell bent-over rows
10 extended range of motion push-ups

For the second couplet in Part 2, keep your hands on the dumbbells for the entire 4:00. The extended ROM will occur naturally as your hands will be on the dumbbell handles.

Post load and reps in final set of Part 1 and rounds completed in both couplets in Part 2 to comments.

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20 Responses to Monday – WOD

  1. Lee says:

    Bench Press 120-135-155 (6)

  2. Jessie Heikenfeld says:

    1. 92 (5)
    2. scaled to 8 dips (still stunk) 2 rounds + 7 PU
    then 3 rounds + 3 push ups

  3. Neil says:

    can you mark me down for 5:30 today? Thanks.

  4. Jeff says:

    Bench 155 (9)

    4 rounds
    9 95lb overhead squats
    25 1.5pd kettlebell swings
    15 clapping push-ups
    13:39

  5. Melissa H says:

    deadlift 165(5)
    bench 85(7)

    a: 3/3(BB) 5+3pu
    b: 25/mostly knee pu 2+7pu

  6. lindsay says:

    Part 1. 70(15)
    Part 2. a. (2/2) 4+2 PUs
    b. (25lbs) 3+9 push ups

  7. susan says:

    Second Day of Crossfit Minnesota
    Ran 2 miles-Of course had to stop and talk to the great Aunts in the middle of that two miles. Lovely ladies
    #3 rounds of warm ups with strict push ups and purple band pull ups. Have to say I had ordered the blue band and someone changed the order?????BRENT
    But I did 10 in a row three times and I am pretty proud of that. I guess that is Brent’s job.
    Bench press- 45, 65, attempted 75 failed Oh Well! Tomorrow is another Crossfit day!

  8. Alexis says:

    1) BP 90 (10)
    2) scaled to 5 pu and 5 rd: 4 rounds + 5 pus
    30Ib row 4 rounds + 8 pushups

  9. Neil says:

    1. 240 (3)
    2a 4 rds
    2b 5 rds 4pu

    3 rds of sat
    1:48-2:12-2:22

  10. Rich V. says:

    Couldn’t make it to the WOD this mornin. Did 2a and 2b in the park with Wife.

    Farmer carry 2 45# dumbbells 600m.
    2a. 4 (+7 Ring Dips)
    2b. 3 (+3 Pushups)
    Drag 90# 600m through the grass (swear to god, worse than the WOD)
    Later in the evenin, 20 pistols

    Strong bench press, Neil! Not sure if I’m on the board, but I’ll be in at 11 tomorrow morn.

  11. Kristie says:

    1) BP 90 (5)
    2) scaled to 5 reps PullUps/Dips: 5 rounds + 10 pu
    10 reps rows/pu: 4 rounds + 3 rows

  12. Rich V. says:

    Oh, 5 min rest in between 2a & b… and we did EROM pushups before DB rows. …because it matters that much. šŸ˜‰

  13. megs T says:

    1)61×12
    2)a. 5+4 pulls (scaled to 5 and 5)
    b. 5+7 pushups w. 25lbs on knees

  14. Andrea says:

    catching up from last week…
    SP: 65(6)
    DL: 195(stop at 3)

    Saturday’s WOD:
    3:00/4:16
    that was horrible and I felt like I was going to meet pukie; I think I am done vacationing for awhile – ready to focus, get faster, and stronger!

  15. Greg Harris says:

    1. Bench: 190(7)
    2a. 4 3dips
    2b. 3 even and it was a struggle.

  16. Amy TV says:

    See Rich’s post for details ..

    2a. 2 (+4 ring dips – white band assisted, did jumping pull-ups due to a healing rip)
    2b. 2 (+6 pushups)

  17. Pete says:

    OPT from 8/1 with Brent:

    3 x T-line drill: 33.1, 31.7, 31.99
    5 x Powerclean 3s ā€“ 155, 165, 175, 175, 185
    5 x 6 Strongman medball throws ā€“ 20,20,14,14,14

    Fun WOD

  18. Will says:

    1. 145 (15) -> man, i need to find me a max!
    2a. scaled to 5/5: 4 rounds, plus 3 ring dips
    2b. 3 rounds, plus 10 rows (45 lb. weights)

    Kind of disappointed with my performance, need to step it up today!

  19. keebs says:

    Bench Press up to 185 X 8
    Then 2 Rounds 10 pullups 8 ring dips
    Then 4 rounds

  20. 1n Glen says:

    1) 150 (5)
    2a) scaled to 5 reps, 3 rounds plus 5 pull ups and 1 dip
    2b) 3 rounds plus 10 rows and 2 push ups

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