Tuesday – WOD

1600m run @ 85%
10:00 Turkish get-up practice
1600m run @ 85%

Post notes to comments.

Jay secures a 1200 lb. total with a 515 pull.

This Saturday is the second of three OPT Big Dawg Challenges. We will only have one regular class to begin promptly at 10:00 so that we can begin the Challenge heats at 11:00. Those interested in participating will need to register here, and like last time, everyone is invited to watch the action and support the athletes during what is sure to be a enjoyable test…

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22 Responses to Tuesday – WOD

  1. Greg Harris says:

    Good fuckin job Jay!

  2. jay Ernst says:

    Thanks Greg! It just felt awesome in there today. Everybody pumping each other up. I love feeding off that. Great job on all the prs today CFNasti

  3. Will says:

    Alexis, is there water polo today, and if there is, when and where is it? I got my suits in my car just in case!

  4. Alexis says:

    Nice job Jay!
    @ Will, no water polo tonight…next practice is on sunday same, time same place, same intensity : )

  5. Holly says:

    Total

    70/195/215 = 480.
    That is a 50 lb PR since the last CFT

    I need to get more than 70 shoulder press!

  6. lindsay says:

    10:00 bike
    10:00 Turkish get-up (20lbs)
    10:00 bike

  7. Jeff says:

    With a partner:
    10 -> 1 1->10
    A. 40lb dumbell one arm power snatch
    16″ one leg box jumps
    B. pistol
    toes to bar

    One partner performs reps for A while the other does B. Switch after the round of one rep (i.e. after ten rounds.) Both partners must finish each round before either can move to the next.

    12:26

  8. Stephen says:

    A. Back squat, 3 x 5 @ 65
    B. Clean-grip rack pull from patella, quickly build to heavy single; 405

    2 hour rest

    A. 10:00 AirDyne @ 85%
    B1. Good mornings, 8-8-8; :10 rest; 145, 165, 185
    B2. Glute-ham sit-ups, 3 x 20 @ 2020; 3:00 rest
    C. 10:00 AirDyne @ 85%

  9. arjuna says:

    A. Power Snatch 2-3 x 3 rest 5min
    155×3, 160×3, 165×1 *kept landing wide, *f&k*
    B. Squat Snatch @ 50% max 5 touch-n-gp x3 rest :45sec
    90lbs *felt gd*
    C. 200m @ 95% x2 rest :90sec
    27sec, 26sec *felt gd, still had some in tank*

  10. Pete says:

    OPT, see Arjuna:

    A. 145(3), 145(2), 135(3)
    B. 80 (5 all sets)
    C. 26.9, 26.6

  11. Greg Harris says:

    Subbed 2k row, 7:56
    10:00 turkish get up practice mostly left arm kept it light
    Subbed 2k row, 8:34 (something popped really loud on the rower around 1700m, paused to make sure it was ok)

    This was a good recovery day. My shoulders felt really good afterwards.

  12. TSmith says:

    WOD:
    1600: 6:01
    Turkish: 35# up to 60#
    1600: 5:47

  13. Ashley says:

    10:00 bike
    Turkish: 10#, need to focus on left side
    10:00 bike

    nice relaxing day!

  14. Andrea says:

    I did today’s WOD – the runs actually felt good and loosened me up a lot. I’m beginning to not despise running so much!

  15. McNaughton says:

    SP: 5-3-1;160,175×1. No extra reps.

    3 rounds w/ 40# vest
    20 1.5 pd kbs
    15 wall balls w/20# ball
    12 pullups

    9:34. Cardio is horrible. Just horrible.

  16. megs T says:

    Today’s WOD- fine.

  17. Will says:

    My running blows. Even when running easy, I die pretty hard.

    1 muscle up/9 burpees -> 1 muscle up/1 burpee: 13:04

    It was slow, but I was pretty pumped that I was able to do muscle ups in a WOD. Not quite the most I’ve done in a day, but 9 total is pretty good for me. Plus, I’ve got a sweet bruise on my arm from all the attempts where I missed the muscle up.

  18. Joe Lucas says:

    A. Power Snatch 2-3 x 3 rest 5min
    115×3, 115×3, 135×1
    B. Squat Snatch @ 50% max 5 touch-n-gp x3 rest :45sec
    85lbs
    C. 200m @ 95% x2 rest :90sec
    didn’t time the runs

  19. Joe Lucas says:

    very impressed with everyone’s CFT numbers!

  20. Zak says:

    Today WOD
    Practiced double unders. Getting better. No longer having to jump knees to chest to be able to do it and only do 1 or 2 at a time. Got 25 straight and could consistently get 10 plus straight.

  21. Lauren says:

    CFT from yesterday
    BS: 115 (35 lb pr)
    SP: 60
    DL: 140 (30 lb pr)
    Total 315….. I feel pretty good about that since it was my first time and got some good pr’s!

  22. Melissa H says:

    1 mile: 10:22
    turkish get ups with 20 lb
    1 mile: 9:44

    The runs felt good.

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