Wednesday – WOD

A. Back squat, build up to a heavy double @ 22X0 in 10:00


For time:
50 pull-ups
50 push-ups
50 sit-ups
50 squats

Post highest load and time to comments.


30 Responses to Wednesday – WOD

  1. jay Ernst says:


    Great job am group

  2. Jason Y says:

    280 (pr)
    5:15 (I think)

  3. Lee says:

    245×2 (PR)

  4. Jason says:

    Kid friendly Tshirt idea

    “it doesn’t have to be fun to be fun” mark twight

  5. Jessie Heikenfeld says:


    happy with the BS but was so slow on 1/2 Angie!

  6. Holly says:


    I wasted some time between my push ups and sit ups b/c my dog would not move. Other than that I just need to get faster on my pull ups!!

  7. lindsay says:

    Jessie: I would love your slow to be my fast!

    BS: 135
    1/2 Angie: 15:46 (lt gn band; sub 2:00 plank hold)

  8. Pete says:

    I like the shirt ideas. Another to consider is OPT’s “full effort is full victory”

  9. Holly says:

    I like Pete’s suggestion!

  10. Stephen says:

    I like all of the OPT shirts, too, Pete. I’ll send him an e-mail and see if they are copyrighted. If so, we’ll come up with something along those simple lines.

  11. arjuna says:

    Split Jerks 1,1,1,1,1,1
    225, 235, 250, 260, 265f
    Lot of press outs. F*&K

    3rnds for time:
    35 Du
    25 pushups
    15 CTB

    Bad day overall. Couldn’t string together CTB and pressed out a lot of jerks

  12. Greg Harris says:

    PR’ed my pull ups with 43. I’m gonna go ahead and double my time and right in 12:58 on the board.

  13. JennaB says:

    14:03…ouch. my body feels like crap. tomorrow will be a much needed rest day.

  14. Rich V. says:


  15. jay Ernst says:

    Second workout.
    Snatch squat cleans 95 lbs 10 unbroken and row 250 3 rds with 90 second break

  16. TSmith says:

    Squat: 295
    wod: 6:03

  17. Lindsey says:


  18. megs T says:

    11:something… but did 25 regular Pushups and 25 knee pushups

  19. Kristie (aka PopTart) says:

    so the “@ 22X0” thing wasn’t clear to me.
    2RM in 10:00 = 180 (PR) but no tempo.
    13:40 (lost time on pushups.. everything else pretty solid)

  20. Jordan E. says:


  21. Amy TV says:

    150 that used to be my 1 RM! Yay
    17:08 – knee push ups .. really need to work on stringing my pull ups together but I did all 50 pull ups without a band!

    Good job everyone!

    For a t-shirt what about “squat heavy, squat often”

  22. Joe Lucas says:

    basketball game, then….

    Split Jerks 1,1,1,1,1,1
    185, 185, 185, 205, 205

    3rnds for time:
    35 Du
    25 pushups
    15 CTB


  23. Will says:

    A. 115…still feeling the back a bit, so went really light here.

    B. 8:10…solid run, hopefully as the back gets better I’ll be able to kip more on the pullups. I know it’s not 43, but I’d like to get above 25 sometime in the near future!

    By the way, as for shirt ideas, I saw a picture where Jen was wearing one that I though was kind of funny:

    “Strong people are harder to kill and generally more useful”

  24. Lauren says:

    A) 80
    B) 12:31 used lt green band and did 25 reg push ups and 25 knee. Pushups took forever

  25. Andrea says:

    165 – felt nice and controlled
    12:34 (bb)
    *my goal over the next few weeks is to really work on my pullups… I think I need help with kipping

  26. Dustin says:

    I’m back!!

    For time, w/30lb vest

    50 pull-ups
    50 push-ups
    50 sit-ups
    50 squats

    Total, 5:45

  27. Andy B says:

    A) 215 lbs
    B) 17:45 really struggled on pull ups (and push ups…)

    Shirt Idea:
    “Burpees: Not what happens at RP McMurphy’s…”

  28. JimC says:


    9:01 too many breaks completing pu! Slow sit-ups.

  29. babs says:

    OPT (juna):
    A.95-105-115-120-130# New PR!!!!

    15:05 – Not pleased. My push-ups continue to be a challenge. Also, my DU’s were not happening. They were easy in warm-up, but for some reason, I couldn’t get them together during the wod.

  30. Zak says:

    50 pull-ups, 50 push-ups, 50 sit-ups, 50 cal. on areodyne, 50 double unders: between 19 and 20 minutes

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