Wednesday – WOD

Part 1:
Bench press, 5-5-5 deload

Part 2:
3K run @ 80%

I’m serious about that 80% on the run. You have all posted PRs on all of the strength moves within the past 10 days, in addition to putting up solid numbers on “FGB!” yesterday. Over the next few days, put forth extra effort to eat and sleep as well as possible. Get a massage. Massage yourself. Stretch. Roll. Take a contrast shower. Now is the time to let your body recover and prepare for another grueling month…

Post notes to comments.

Dustin and Mike face on in an old-school handstand push-up duel.

Register here for the first of three OPT Big Dawg Challenges, held at CFN on Saturday, September 25th.

SCHEDULE NOTICE: Arjuna will be out of town Friday, so there will be no 6:00 am class. He will be offering a 6:00 am class this Thursday for those needing to get in early, however. Please contact him at 513 309 8458 if you are interested.


28 Responses to Wednesday – WOD

  1. Ted says:

    BP deload
    3k run – 16:53 (trash day in Oakley made for some nice obstacles)

  2. Arjuna says:

    Just registered for the OPT Big Dawg challenge. I Hope we have at least half our box signing up for this. Its all in good fun and will gv you a gd sense of competition. Register now people!

  3. Jeff says:

    Max height box jump – 44″

    Run 200m
    21 shoulder press 95lb
    Run 400m
    21 push press 105lb
    Run 400m
    21 push jerk 115lb
    Run 200m

    15:something – shoulder presses became push presses after 10 reps and ruined me for the other two sets

  4. Rich V. says:

    Careful, y’all… I-71 is swarming with cops, north and south.

  5. Dustin says:


    Complete as many rounds in twenty minutes as you can of:
    2 Muscle-ups
    4 Handstand Push-ups
    8 2-Pood Kettlebell swings

    Total. 17 rounds 2 mu’s 4 hpu’s. Not a pr but still fun

  6. JennaB says:

    BP deload.
    Then mu work and learned the hspu kip and got my first full hspu!!!! 🙂
    Then nice slow 3k – 18:53. Took me a while to understand 80% meant slooow Haha

  7. Jessie Heikenfeld says:

    BP Deload
    Lots of failed MU attempts

    Very modified Nate
    12 minutes
    1 jumping MU
    2 HSPU to 1 abmat
    6 55lb KB swings

    11 + 1 KB swing

    More fun then it should be.

  8. Rich V. says:

    15:15 on the 3K.

    Nice HSPU, Jenna!

  9. babs says:

    yay jenna!

  10. arjuna says:

    Deadlift. 1 rep every 90sec for 10 sets
    Score is total combined weight
    *Everything felt heavy. Need to get stronger*
    Total=3830 😦

  11. babs says:

    signed up for the big dog competition. i hope there are handstands involved. 🙂

  12. Stephen says:

    A. Front lever progressions, 10 x max hold; :90 rest
    B. 10:00 AMRAP sets of 5 strict CTB pull-ups, unbroken; 7
    C. Strict toes-to-bar, 3 x 10, unbroken; 60 rest
    D. 20:00 AirDyne, 18-22 rpm

  13. lindsay says:

    Totally blanked to put name on board. Is it cool to come in tomorrow around 11-12? Just gonna do the run and practice DUs and kipping.

  14. JenO says:


    235-255-255-265-265-270-270-275-290-300! PR!

    total: 2680

  15. McNaughton says:


    3155. Failed on 8th set. Whatever.

  16. babs says:


    Got 10 lower than last pr, but that’s the closest I have come to it in a long time.

    Signed up for the challenge. Yay!

  17. JenO says:

    i signed up toooo!!!

  18. Amy TV says:

    1) SP: 65 (not my best)
    2) 3k run – 23:15 .. faster than I though I would be AND I didn’t stop once .. no walking either! That was my goal! Yay!

    Great Job Jenna!!!

  19. jay Ernst says:

    15.51 3k. I feel violated after my fight yesterday.

  20. Will says:

    Ran the 3k in about 19 minutes, not really sure since someone stole my watch (ahem, Siu, lol). Made it the whole way running, which was the goal, so I’m happy about that. Now it’s just time to start making those runs faster!

  21. Andrea says:

    24″ box jump intimidation
    BP deload
    3k run – 21:50 (just happy I never stopped running)

  22. Thcott says:

    rowed 5 minutes for calories

    99 calories

    back is getting better from last Friday

    sheesh does it suck coming back to the nastibox after being out 5 days

  23. Glenn says:

    Bench Press: 10×135, 5×175,3×185,7×195

    Fight Gone Bad: WB/SDL/BJ/PP/Row calories
    Round1: 27/27/26/24/17 = 121
    Round2: 21/24/25/23/17 = 110
    Round3: 20/21/24/25/18 = 108
    339 witnessed, judged and certified by Stephen (Thanks to all for the help!)

  24. babs says:

    well done, glenn!

  25. Siu says:

    I was super excited to DL but felt some tenderness/funniness on my lower right side when I started warming up. So instead, I did 10 sets of 3 at 55% (165lbs) with 90s rest between sets.

  26. lindsay says:

    3K: 18:54

  27. Ebony says:

    3k run – 14:42.

  28. Kristie (aka PopTart?) says:

    BP Deload: 45/55/65
    3k run (4 laps, right?): 18:43

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