Wednesday – WOD

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

Part 2:
21-15-9 of:
Pull-ups, chest-to-bar
Burpees

Part 2 should be completed in under 10:00, so scale pull-up variation as necessary; i.e., no chest-to-bar. Post time to comments.

Alexis and Evan are forced to deal with Scott's methods of intimidation.

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24 Responses to Wednesday – WOD

  1. megs T says:

    Deload and then WOD: 8:14

  2. Alexis says:

    1. BP deload
    2. WOD 8:28

    Great job to Megs and Lee!

  3. Holly says:

    Ran 1 mile
    Bench press de-load
    WOD as rx’d except it took me 11:10. I was happy to do that many chest to bar pull ups, I just need to string more then 3 together
    Practiced thrusters. (I need more practice)

  4. Andrea says:

    Stephen – this is a really random question, but we are having City BBQ catered at work and I notice that you eat it quite frequently… is the beef brisket pretty good?

  5. Arjuna says:

    @ Andrea
    1/2 lb lean beef brisket, side of fruit, side salad (no dressing)…… is the way to go A+

  6. Melissa H says:

    @Andrea-Arjuna is wise, listen to him.

    1. deadlift deload
    2. bench deload
    3. 15-12-9 BB CTB PU/21-15-9 burpees: 8:36

  7. Stephen says:

    Bench press, 5-5-5 (+); 214 for 13

    +

    21-15-9 of:
    Pull-ups, CTB
    Burpees

    4:15

  8. Jeff says:

    Bench deload

    21-15-9
    Ring push-up (grip is toast after toes to bar yesterday)
    Burpee
    4:20

    Round of 21 was a breeze…shoulders were dead from then on.

  9. Pete says:

    Rowed a moderate 2K

    Then stretched out the hips and quads.

  10. Melissa H says:

    Nice job Stephen!

  11. arjuna says:

    A. C&J (147×2, 160×2, 170×1, 180×1) x2
    B. Snatch pull 200lbs 3set x2
    C. Snatch Pull 60% (145lbs) 2sets x3

  12. Jessie Heikenfeld says:

    1. C&J practice
    2. Snatch balance practice
    3. AMRAP 3X 10 each, 3:00 rest
    GHSU, KB Swing 35lb, 75 Squat cleans, 250 row
    3:09, 3:13, 3:17

    Liked the workout, just a little sweaty.

  13. Rich V. says:

    Press/DL/BP Deload
    4:34 on WOD.

  14. JennaB says:

    BP deload
    Todays wod 7:03 no ctb
    Really feeling the hour and a half of squash from last night! But it was so fun!!!!!

  15. Jason says:

    Bp deload (owned it!)

    WOD = 5:50 (got owned)

    Yesterdays WOD = 13:07 (felt much better when done then when I started)

  16. Greg Harris says:

    Walked in.
    1) deload
    2) wod 6:15
    Walked out.

  17. Andrea says:

    BP deload
    Today’s WOD: 8:33 (bb)
    800m run – thanks for the company Will!
    100 ab mat situps

  18. Will says:

    Pull-ups/burpees: 7:12…I was a little aggressive and started with CtB, but only made about 15 of those.

    The run was good, we’ll have to do it again sometime Andrea.

  19. McNaughton says:

    DL: 260×3/295×3/330×3
    GH raises: 2×10

    3 rounds w/ 49# vest
    400m run
    25 Russian kbs @ 2 pood
    25 situps

    13:55. Slow runs but goal was to keep moving entire time. All moves unbroken.

  20. Evan says:

    5:48 as Rx’d

  21. Andy says:

    2.) (regular pullup) 7:50

  22. Dustin says:

    Week 1. Bench press
    205*5
    235*5
    260*6

    4 rounds for time:
    25 pull up’s
    25 push up’s, hand release from floor

    Total : didn’t start the clock lol

  23. Lindsey says:

    Part 2- subbed out pull ups for row calories. 6:54

  24. Glenn says:

    wendler sq
    Part 2: 3:59

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