Wednesday – WOD

Five rounds for time of:

15 box jumps, 24/20″
20 kettlebell swings, 1.5/1 pood
25 double-unders

Post time to comments.

Nate grinds through a log C&J and Farmer's walk medley.

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30 Responses to Wednesday – WOD

  1. jay Ernst says:

    45 minutes of spin. Will be tonight need to give my hands some rest time.

  2. Lee says:

    Back from NYC for make-up
    Back Squat (3-3-3) 165-185-210 (7)
    Deadlift (5-3-1) 215-245-275 (4)
    Shoulder Press (5-3-1) 85-95-105 (8)
    and a couple of rounds of today’s WOD for fun.

  3. Jason Y says:

    Opt 1

    Standing Press – 1 heavy rep; rest 20 sec;;; 150lb
    25 unbroken chin ups; rest 4 min;;;; all UB
    (6 sets)

    50 HSPU on parallette for time ;;;; modified to 25 for time

  4. Jessie Heikenfeld says:

    SP 73 (5)
    today’s WOD 13:02, on a 24 box

  5. babs says:

    Standing Press – 1 heavy rep; rest 20 sec
    25 unbroken chin ups; Once broken stop; rest 4 min
    (4 sets)
    65/25-65/18-70/17-65/16

    +

    25 HSPU to 1.75″ target for time
    8:03

  6. Stephen says:

    A. Power snatch, 10 x 1; EMOM
    B. Power clean & split jerk; 10 x 1; EMOM
    C. Glute-ham raises, 3 x 12; :45 rest

    A. 95-115-135-145-150-155-160-165-170-155
    B. 135-155-165-175-185-195-200-205-210-215
    C. Completed

  7. babs says:

    EMOM?

  8. Stephen says:

    Every minute on the minute…

  9. Stephen says:

    Just a reminder, as it’s the 1st of the month – we are officially Cincinnati Strength & Conditioning, so checks should be made out to either “Cincinnati Strength” or “CSC”.

  10. JennaB says:

    OPT part 1 (see jason or babs)
    85#
    15 pullups each round, unbroken.

    did 25 negatives for the HSPU, 3 sec down to the ground. surprisingly hard…

  11. Jordan says:

    SCJ 215
    DL. 5-3-1 330-370-415
    SP. 5-3-1 115-130-145
    And today’s WOD in 10:37

  12. Pete says:

    OPT part 1:

    Standing Press – 1 heavy rep; rest 20 sec (135, 140×3,145,145)
    25 unbroken chin ups; rest 4 min (unbroken)
    (6 sets)
    +
    50 HSPU on parallette for time (regular HSPU in 10:59)

    Also, pleased to hit 80 consec DU’s in warmup, PR.

  13. Melissa H says:

    Deadlift: 160 (1) no extra reps per Stephen
    Shoulder Press: 65(5)

    12-9-6-3
    pull ups
    negative HSPU
    not really for time.

  14. Jeff says:

    A. Bench 3s – 160 (intentionally no extra reps)

    B. 135lb C&J ladder – 6 rounds + 5

  15. lindsay says:

    Shoulder press: 75(3)

    12-9-6-3
    Strict PUs(bb)
    Ring push ups

    13:00

  16. jay Ernst says:

    I am look for a sales rep. Base plus commission. Call me if you are interested. 5132266781

  17. Jason Y says:

    Part 2:
    3 rounds
    15 burpees AFAP
    25 KBS @ 2 pood
    800m run
    Rest 5 min

    Done

  18. Kristie (aka PopTart) says:

    Yesterday’s Weights:
    SP: 75 (3)

    Today:
    24:30* (did not follow instructions, did 15 reps, 20 reps, 25 reps for all exercises.. then learned it was supposed to be 15 BJ, 20 KB, 25 DU… so final 2 rounds I did those).

  19. Lauren says:

    Push: 53 (3)
    DB extensions in between

    Then today’s wod: 17:43. Not thrilled with time but Thanks Jay for the push, otherwise that last round might have pushed me above 18 min. On a positive note, even though I still jump like an idiot on double unders, I did ’em all.

  20. jay Ernst says:

    12.35 nice work tonight peeps

  21. Lindsey says:

    SP: 70×4

    today’s WOD: 13:35…tried to beat Jay the entire time but then he killed it round 5 and I died- nice job buddy!

  22. JimC says:

    13:41 great group, great effort by all!

    Yesterday wod(attempted yesterday)
    SP: 130 (5)
    L pull ups and hspu- fail

    Jackie on Monday: 8:35
    Jciesick@me.com

  23. Ashley says:

    Today’s WOD: 16:53

    16″ bench, 75 singles instead of 25 DU each rd

  24. Joe Lucas says:

    Basketball Game + Stretching

  25. Andy B says:

    WOD: 21:57 – I have to get better at DU.

  26. Andrea says:

    SP: 75(2)
    Today’s WOD: 22:18 – ugh…. box jumps sucked as usual, kb swings were okay but should have pushed myself more, double unders were actually pretty good (for me). Thank you all for the encouragement as I was the last one to finish, as usual 🙂

  27. Thcott says:

    Ok, file this one under the “f-this” workout…

    22:48 (I think)

    A Mother-England-Royal-arse kicking by Nate on this one…

    Nice job, Nate!

  28. Thcott says:

    I was just reminded I beat Andrea by 2 minutes (20:18 was my time)

    AND THAT THERE WAS MUCH CHEERING FOR HER TO DEFEAT ME….

    hmpf….

  29. babs says:

    3 sets:
    15 burpees AFAP
    25 KBS unbroken – 40#
    Run 800 m @ 90%
    rest 5 min actively walking

    5:50-6:31-5:53? (Timer got stopped)

  30. C-DUB says:

    11:17, better than the 12 mins I guessed I would take…Fun but should have worked harder, first 3 rds unbroken on all, started to split up KB swings on rd 4 and missed 2 BJs.

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