Friday – WOD

A. Split jerk review/practice, 5:00 with PVC; focus on footwork
B. Clean deadlift, 3-3-3; 3:00 rest
C. Power clean & split jerk, 10 x 1; begin a set every minute on the minute
D. Toes-to-bar, 5 x 10-15; rest as needed

Post notes to comments.

Alexis hits a new front squat best.

Register here for the second of three OPT Big Dawg Challenges, held at CFN on Saturday, November 13th.

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19 Responses to Friday – WOD

  1. Evan says:

    Don’t forget to wear costumes and bring LOTS of candy for our paleo friends tomorrow. 🙂

  2. Rich V. says:

    Bring sugary treats for Evan. He needs some fat on dem bones! 😀

  3. Lauren says:

    HAPPY birthday to the greatest beard we know, Stephen!!!!!!!

  4. Siu says:

    Bring jelly beans for Stephen!

  5. Alexis says:

    BOO! Have a great weekend everyone…Happy Halloween!
    remember to wear something bright and don’t eat candy from strangers that can be opened and then re-closed… : )

  6. Jeff says:

    Clean dl 165-185-205
    Focused on exloding the hips once the bar was past my knees

    All c&j @155

    5×10 ttb all fast and unbroken (thank god I finally figured out how to do these right)

  7. Melissa H says:

    b. 135
    c. 8@65, 3@70
    d. 5 sets of 5 followed by 25UB GHD

  8. Holly says:

    DL: 135/145/155
    C&j: 5×95 & 5×100
    Toes to bars: 15/13/13/12/12

    Air dyne bike: 10 rounds of 30 sec on/ 30 sec off maintaing 8-10 calories (I did not get that it was adding my cals each round until the end. Pretty stupid)

    Thanks to Stephen and Arjuna for all the coaching.

  9. Will says:

    I’ll be in today, but still out of commission with my back.

    I can, however, ride the bike (at least somewhat) and can do strict pullups (no ring dips though. I hope that either Stephen or Arjuna can come up with something out of that to sufficiently tax me this afternoon.

  10. MegsT says:

    I’m running the Run Like Hell race tonight, wearing my Pebbles (from the Flinstones) outfit. lol

  11. Stephen says:

    A. Pull-ups, strict supinated CTB, 5 x 5 w/light green band at waist and anchored at floor; 3:00 rest
    B. Ring dips, 5 x 5 @ 60 @ 20X0; 3:00 rest
    C1. Glute-ham sit-ups, 3 x 15 @ 1010; :10 rest
    C2. Hip extensions, 3 x 15 @ 1010; :10 rest
    C3. CTB pull-ups, 3 x 15; 1:30 rest

    Everything for C1-3 was unbroken, with butterfly pull-ups. I also threw in a single muscle-up with band resistance – tough.

  12. Jessie Heikenfeld says:

    DL 105, 115, 125
    C&J 95 (?)
    2K row: 8:12

    felt slow, but still beat my old time of 8:19, I hate rowing….

  13. Pete says:

    8 sets with 90 sec rest between:
    Hang Power Clean then Row 100 m @ 100% effort
    (135×2, 145×2, 155×2, 165×2; rows 15-16.9 sec)
    Then:
    C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
    C2. GHD extensions @ 1010; 15 unbroken; rest 10 sec
    C3. CTB chin ups – 15 unbroken; rest 90 sec x 3

  14. JennaB says:

    DL 135 165 185… too heavy haha
    C&J 2@95 2@105 6@115 happy with that, felt good
    First round of TTB were 15 unstrung, then did rounds of 10 working on stringing them together, got back in the groove!

  15. Greg Harris says:

    A. Didn’t happen
    B. 275,295,315
    C. 175
    D. Hand was bleeding from the C&J. I did not attempt.

  16. Will says:

    Did 21-15-9 of:

    Strict(ish) pullups (can’t swing backwards with my back, but could come forward, so I used that help)
    Pushups
    Airdyne calories

    Total time: 9:09

  17. Andrea says:

    1) 115-125-145
    2) 5×85, 2×90, 2×95, 1×100
    3) 8-5-5-8-7

    50 24″ box jumps

  18. TSmith says:

    B. 275/295/315
    C. 1×135,1×155,3×185,5×205
    D. 15/15/12/12/12

  19. babs says:

    A1. back squat with chains @ 30X2; 3 x 5; rest 90 sec
    A2. power snatch @ 13X0; 3 x 5; rest 90 sec
    B. front squat @ 30X0; 3,3,3 – 80%; rest 1 min
    C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
    C2. GHD extensions @ 1010; 15 unbroken; rest 10 sec
    C3. CTB chin ups – 15 unbroken; rest 90 sec x 3

    A1. Bar-65-75-85-95 (getting used to how this feels)
    A2. 75-75-75-75-75
    B. 75-80-85
    C1. All UB
    C2. All UB
    C3. UB-10/5-4/4/7

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