Friday – WOD

Part 1:
Deadlift, 3-3-3; do not perform extra reps

Part 2:
250m row, 5 sets @ 100% effort; rest as needed between sets

Post fastest and slowest times in Part 2 to comments.

Evan tests out the AirDyne coupled with muscle-ups.

25 Responses to Friday – WOD

  1. arjuna says:

    Great efforts to the morning crew! I will be doing the OPT workouts tomorrow morning at 8am. If anyone else is interested in doing them with me please join! And for everyone else who is still thinkin about competing in the OPT Big Dawg comp, what are you waiting for??? You challenge yourself everday day down here, don’t be afraid of the word competition! Sign up now!

  2. Alexis says:

    Ran 5k 28:57….ran an extra 400 because I turned down the wrong street for a bit to explore and then I tripped and fell to get a bloody palm….this is why I shouldn’t run unsupervised : ) just happy I finished

  3. Alexis says:

    Arjuna…is my ipod in the gym somewhere I forgot to ask u

  4. Rich V. says:

    I’m in, jun. Might I request some T-Pain…

    Pete, you in?

  5. Holly says:

    1: 197 X 3 (I was supposed to do 198, but since I do not have the 1lb weights, it was either 197 or 200. I rounded up for the other 2)

    2: best time :55, worst time :56. I rested about 2 minutes between each effort. All of you sub 8:00 2K rowers are amazing.

  6. arjuna says:

    @ Alexis
    Your ipod is in gym and I’m holding it hostage until you run another 5k. But without the added distance and face plant 🙂

  7. Jeff says:

    Back’s been a little sore, so deadlifts tomorrow

    A. 5 rounds, not for time
    3 power snatch
    5 overhead squat
    bar cannot be dropped during a round

    1 @ 75lbs, 4 @ 95lbs

    B. As many reps as possible in 10 min
    wall ball
    box jump 20″
    Break these up any way you like, but you must get at least 50 of each.

    Did 5 rounds of 10 each to get my 50s, then did just box jumps for the remainder of the time.

    Butterflies are steadily improving.

  8. Melissa H says:

    1. 175(2)
    2. 56.0/59.3

  9. Pete says:

    I’m in for 8 AM OPT Saturday. Thanks Arjuna

  10. lindsay says:

    Part 1: 160(3)
    Part 2: 53.6/100.9 woof, that was awful. Good job to everyone!

  11. Brent says:

    Feeling beat up. Skill practice
    Powersnatch hang snatch – 185
    Snatch balance – 205×2, 225×1, 245Fin slow
    2 snatch pushpress 2 ohsquat(2 sec pause @ top of pp, bottom of ohs) – 155, 175, 185, 205

  12. JennaB says:

    really messed up my DL did my last set at the wrong weight and did extra reps haha 218×9
    rows were from 47.5 – 48.9 and those were spanned over almost an hour hahah i took the “rest as needed” very seriously 🙂

  13. Stephen says:

    A. Pull-ups, supinated strict CTB, 5 x AMRAP; 15, 11, 9, 8, 7
    B. Front lever progressions, 10 x max hold; rest as needed
    C1. Glute-ham sit-ups, 3 x 10 @ 2020; :30 rest
    C2. Back extensions, 3 x 10 @ 2020; :30 rest


    30:00 AirDyne @ 40-45 rpm

  14. Neil says:

    DL 315 (2)

    eff that rower.

    I think I need to drink more water or less beer or some combination of both.


    Like Jenna, I rested as needed. Long breaks.

  15. Rich V. says:

    Did OPT in preparation for tomorrow’s shenanigans.

    A. 2 mid hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2:30
    (add weight form last week)
    B. Power Snatch + Mid Hang Snatch – 70%; 1.1 x 5; rest 3 min
    (% of higher max (snatch or power snatch))
    C. 2 Snatch Push Press + 2 OHS; 2.2 x 4; rest 3 min

    A. all at 95
    B. all at 109
    C. all at 145

    Then 3 rounds of 200m row @90%. 1 min rest in between efforts. 38 sec average.

    Played around with back levers, but forgot the damn technique… weird day.

  16. Amy TV says:

    1) DL: 140-158-178 (3)
    2) 56.4 – 59.3

  17. Jessie Heikenfeld says:

    1. DL 198 (6)
    2. 52.9-54.9

    And 4 HSPU in a row.

  18. Jason says:

    Linda at 210lbs 35:40 “stupid”

  19. Pete says:

    OPT, see Rich:

    A. 75,75,75,80,85
    B. 100,100,105,105,105
    C. 95,95,110,120

    Then some butterfly pullup practice

  20. Chris Paul says:

    ALEXIS I can’t help but feel responsible for those morning 5 K mishaps. Arjuna may have been pissed if we tied though.
    Time: 24:17

  21. Andrea says:

    1) 195(3)
    2) 52.3, 55.1

    actually felt good that I didn’t totally suck today, for once… 🙂

  22. JimC says:


    Row: 45.4(fastest)-48.1(slowest)

    This wod did not agree with me…

  23. Dustin says:

    800m warm up run

    Bench work. 3-3-3+
    225*3, 245*3, 270*5

    Not for time. Two rounds:
    10 power snatch @95lbs
    10 wall balls
    400m run w/ 59lb sand bag
    5 unbroken mu’s
    10 burpee’s
    10 hspu
    100 count flutter kicks

  24. Will says:

    1) 270
    2) 43.6, 43.9 (I’m not counting the one where I fell off the seat and went 45.0). Like Jenna, it took me almost an hour to do (about 45 minutes). Rest as needed…my new favorite four word phrase.

  25. Siu says:

    A. 45lbs, 55lbs, 65lbs, 75lbs, 80lbs

    B. 77lbs for all sets
    Didn’t feel quite as fast and strong as last week

    C. 85lbs, 95lbs, 105lbs, 115lbs
    Kept forgetting to keep the bar OH on the second press so did 3 PPs for 2-3 sets. Felt good.

    Rested 2 mins for all exercises due to time.

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