Wednesday – WOD

Three rounds for time of:

25 kettlebell swings, overhead, 1.5/1 pood
25 burpees

Post time to comments.

Zak, Lauren, and Hal hang on during a static hold.

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24 Responses to Wednesday – WOD

  1. Jason Y says:

    @Lauren … Seriously had no idea that was you. Really don’t know what I was thinking :)Yes, I know YOU know me.

  2. Holly says:

    Deadlift deload
    Yesterday’s wod
    Static hold: 38 seconds (this hurt my elbow)
    Shoulder press deload and strict pull-ups. I did 10 pu’s each round but I needed a few breaks

    Today’s wod: 8:16
    Tabata sit ups: 14/12. 108 total.

  3. JennaB says:

    Row Sprints:
    275 m @ 97-100%
    Rest 2 min x 5
    (rest 10 min off rower – total 120 sec of handstand holds in this time frame)
    Row Sprints:
    275 m @ 97-100%
    Rest 2 min x 5

    first round — 58.0/57.3/56.3/56.1/58.6 little too hot outta the gate, totally ran outta gas on the last one ha
    handstand holds were done in 4 sets, each around 30 seconds
    second round — 61.8/60.5/59.6/59.3/60.1 OUCH.

    Then decided it would be good to try out my vertical jump when i couldn’t feel my legs lol ended up somehow getting the women’s high of 16.5… had no idea that i had some serious hops!! 🙂

  4. Melissa H says:

    Today’s:

    13:35 all KB swings UB (gotta note the good stuff, because those burpees were S..L…O….W)

  5. Jessie Heikenfeld says:

    1. Ball throw 12 inches (sad)
    2. Static hold: 1:22
    3. Today’s WOD: 7:25
    4. Tabata Situps: 16/12

    Way to go Lindsey, impressive pregnant woman burpees!

  6. Jason Y says:

    Row Sprints:
    275 m @ 97-100%
    Rest 2 min x 5
    (rest 10 min off rower – total 120 sec of handstand holds in this time frame)

    1. 54.7 : 52.2 : 50.4 : 48.7 : 46.8

    2. 53.0 : 54.8 : 51.7 : 50.9 : 50.8

    Handstand was only 60 sec.

  7. Stephen says:

    A. Split squat, 3 x 10-12/leg, 30X0; 2:00 rest/leg
    B. Snatch deadlift, 3-3-3-3-3, 31X1; 3:00 rest
    C1. Glute-ham raises, 3 x 14; :10 rest
    C2. Toes-to-bar, 3 x 25; 3:00 rest

    A. 12/leg with 20/hand
    B. 165-175-185-195-205
    C1. 3 x unbroken
    C2. UB, 16/9, 12/7/6

  8. lindsay says:

    Today’s wod w burpees onto small box.

    12:04

    Thanks, jessie, impressive work on wod, hang and tabata sit ups! Once these babies are out, I’m gonna try to keep up with you!

  9. Glenn says:

    opt yesterday’s wod this am then
    today’s opt: after Tabata sit ups
    50.1 was my fastest 275m/ second round averaged~52.8
    great workout!

  10. JennaB says:

    Jessie you only threw the ball 12 INCHES?!!?!? That is verrrry sad. lol But I’m guessing thats a typo. 😉

  11. The Other Lee says:

    8:25

  12. Holly says:

    Wow Jessie! You did awesome today. I just checked this sight with my kids around, and they said, “Mommy, did Jessie beat you again”. Too funny!

  13. jay Ernst says:

    Todays Wod 8.05

    Andrea,

    You went into beast mode today! Nice work gang. Thanks Mike for counting

  14. Jessie Heikenfeld says:

    Thanks guys, I feel the love, except for Jenna, it really was that sad, there was no typo.

  15. Ashley says:

    today’s WOD: 13:21

    slow improvement on the burpees, but improvement nonetheless

  16. Lindsey says:

    Elizabeth
    85lb/ring push ups

    11:54

    almost a 5min PR!!

  17. Rich V. says:

    Still nursin a tweaked back.

    Chin over bar hold: 1:02
    3×10 strict pullups, chin over bar
    4x max ring dips w/ 32# vest: 8/6/5/7
    5×20 pushups, AFAP

  18. McNaughton says:

    3 rounds for time:
    10 Muscle Ups
    10 Forward Rolls
    20 Pistols
    20 yard handstand walk
    26:19

    3×10 GH Raises. Hands behind ears.

  19. JimC says:

    Today’s wod.

    8:35 thanks to Arjuna and Chris for keeping me moving at the end!

    Good work Chris

  20. Melissa H says:

    Hey Jessie-12 FEET not 12 INCHES…you threw it more than 1 foot…give yourself a little credit 😉

  21. Andrea says:

    12:08
    Thanks Jay! You still beat me by 4 minutes! 🙂

  22. Greg Harris says:

    Seated ball throw: 22 ft

    Dumbbell split squat: 3 sets per leg @ 3010, 35lb db’s

    Starting Strength:

    Squat: 3x5x300 missed the last squat on set two. Got forward on to my toes.

    Press: 3x5x115

    Chins: 23lb vest, 15,12,10

  23. babs says:

    10 min AirDyne at even pace. Should be challenging. Kept RPM around 55

    2 max time handstand static holds: 1:01 & 1:12

    5 AirDyne sprints @ :30

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