Tuesday – WOD

A1. Shoulder press, 5-3-1 (+); 3:00 rest
A2. Dumbbell external rotations, 3 x 8-10/arm, 3010; 3:00 rest

+

12-9-6-3 of:
L pull-ups
Handstand push-ups

Post loads, reps, and time to comments.

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17 Responses to Tuesday – WOD

  1. Jeff says:

    Still catching up on the strength I missed over the holiday

    A. Back squat 3’s – 225 (6) pretty sure that’s a 5-rep PR
    B.L Pull-ups and HSPUs (to 1 abmat) – 8:32

    good day all around

  2. babs says:

    Row Sprints:
    15 sec @ maximal effort – high s/m
    Row easy 45 sec @ 50% effort
    repeat 5 times
    Average Watts: 311.6

    (rest 3 min)

    20 sec @ maximal effort – high s/m
    Row easy 60 sec @ 50% effort
    repeat 4 times
    Average Watts: 283.3

    (rest 3 min)

    25 sec @ maximal effort
    Row easy 75 sec @ 50% effort
    repeat 3 times
    Average Watts: 262.7

  3. Stephen says:

    A1. Split squat, 3 x 6-8, 3010; :20 rest
    A2. CTB pull-ups, 3 x 30 unbroken; 4:00
    B1. Shoulder press, 3-3-3 (+); :20 rest
    B2. GHD sit-ups, 3 x 30 unbroken, 4:00 rest

    A1. 3 x 8 @ 24/hand
    A2. UB, 27+3, 15+4+4+5+2
    B1. 150 for 3
    B2. 15+10+5, UB, 15+5+5+5

  4. Rich V. says:

    Part C: 3:12

    Deadlift 275, increase load by 10# every :30. Made 325.
    10 minutes double under work: max of 69
    3×5 Tic-Tocs

  5. MegsT says:

    A. 55
    B. 10:35 w small green band

  6. Alexis says:

    SP 55-65-75 (2)
    shoulder rotations
    12-9-6-3 L-PU + HSPU w/1 abmat @ 6:24

  7. Ashley says:

    A: 47 (7)
    B: 7:10 ( green band and 20# DB shoulder press instead of HSPU)

  8. Pete says:

    Part 2 OPT:
    5 rope ascents – 20′
    10 unbroken hang squat clean – 185/120#
    200 double unders
    10 unbroken hang squat clean – 185/120#
    5 rope ascents – 20′
    (sub 7 rope chin up-knee up for 1 rope ascent – chin up-knee up is a strict chin up where head gets higher than hands on towel, and knees are brought up into chest as you raise up into towel chin up)

    I did the rope-chin-up-knee-up sub, started HPC @160 for 3 reps, dropped to 140 for (5+2 reps; then 6+4 on 2nd set). Time was 16:16. Pretty much each part of this WOD was more taxing than anticipated.

  9. C-DUB says:

    SP=135×8
    Jackie=7:12

  10. Thcott says:

    i LOVE this website. I am a user and I am friendly– that’s why it’s USER FRIENLY!!

    DL: 402 (3x)– Darn you, Chad with you and your 5x of 405

    As I sit here typing this:

    Andrea: “WHAT?!?!? Chad can deadlift more than you?”

    SP: 154 (5x)
    B: 12:07 (as rx’d)

  11. jay Ernst says:

    Did the opt row thing with Joe Joe. Let’s just say it was fun and pretty tough on my paws.

    Wats
    1. 489
    2. 466
    3. 436

    Joe I regret seeing you in the bathroom. Lol

  12. C-DUB says:

    Sorry Scott, just trying to get that 1000 lb CFT by end of this year…I think we are both due!!!

  13. The Other Lee says:

    A. 100 x 7
    B. 9:45 on 1 abmat

  14. Joe Lucas says:

    For my money I don’t know if it gets any better than running into Jay in the bathroom of LA Fitness late in the evening and deciding to get crazy with some OPT row sprints…

    Row Sprints:
    15 sec @ maximal effort – high s/m
    Row easy 45 sec @ 50% effort
    repeat 10 times
    Average Watts: 362

    (rest 3 min)

    20 sec @ maximal effort – high s/m
    Row easy 60 sec @ 50% effort
    repeat 8 times
    Average Watts: 446

    (rest 3 min)

    25 sec @ maximal effort
    Row easy 75 sec @ 50% effort
    repeat 6 times
    Average Watts: 447

    —-

    Tried to be a man and move directly into part two…unfortunately I am just a little boy and it was a dismal failure

  15. Jason Y says:

    Row sprints: see Joe above
    Average: 611, 590, 557
    Tried to do the same thing and move into part 2, but my body would have none of it. Came off the seat several times which really sucks.

  16. Jordan E says:

    A: 125×11 reps
    B: 5:05 with 35lb dumbbells

  17. babs says:

    For time:
    5 rope ascents – 20′ (Subbed 35 chin knee-ups)
    10 unbroken hang squat clean – 75#
    200 double unders
    10 unbroken hang squat clean – 75#
    5 rope ascents – 20′ (Subbed 35 chin knee-ups)

    26:25

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