Wednesday – WOD

A1. Bench press, 5-5-5 (+); :10 rest
A2. Ring rows, 3 x 10-15; 4:00 rest
B. Power clean + split jerk, 5 x 1.3; 2:00 rest
C. Ab work of choice, no more than 50 total reps

Post loads to comments.

Hal soaks in a beautifully executed 1-arm trap 3 raise.

SCHEDULE NOTICE: Our first class of the day begins at 12:00.

For those who may be wondering why we’ve been performing some of these more obscure scapular movements, James Fitzgerald (OPT) posted this timely piece just yesterday.

Good info in there covering scap/shoulder health and the need to stick to a well thought-out and balanced program rather than simply picking what looks hard/fun…

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18 Responses to Wednesday – WOD

  1. Josh A says:

    Schedule change…a smart man would have checked that BEFORE showing up at the 0600 class…rookie mistake! Get out of bed Flamm!

  2. Stephen says:

    Schedule change is not permanent, Armey – just today…

  3. Holly says:

    A1: 91 X 10
    A2:15/15/12
    B: 75/85/90/95/95
    C: 50 GHD sit ups

    Then I did 30 switch lunges & 30 back extensions
    I planned on doing 3 sets but I quit. It is a good thing I quit, b/c when I came in from my freezing cold garage, my dog was eating the cookies I baked to take to a cookie exchange!

  4. Jessie Heikenfeld says:

    A. 84 (7)
    A2. 15/10/10
    B. 75/80/85
    C. 50 GHD SU

    Tabata ball slams with the 4KG ball, low 11, high 20 then right to DU :60 on/ :60 rest
    13, 13, 43, 38

    Forgot how to do DU, really frustrating!

  5. Jeff says:

    A1. 155 (9)
    A2. 3×15
    B. Back rehab (oly moves)
    5×5 inverted burpee/handstand push-up (1 ab-mat)
    C1. 15′ L-Rope climb
    C2. 50 arch rocks
    C3. 50 hollow rocks

  6. McNaughton says:

    “Lynne”
    BW Bench: max reps
    Max Pullups
    3 min rest b/t each
    BW: 220
    10/33
    8/22
    8/21
    6/20
    7/20

  7. JennaB says:

    part 1:
    A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec — 95×3/10×35/115×2/115×2/115×2, the timing killed me
    A2. Chin Ups; 25 unbroken x 5; rest 4 min — all sets of 15 UB
    B. 100 GHD sit ups for time — 7:04, ouch.

    rest 6+ hours — more like 2…

    part 2:
    5 sets:
    Row 250 m @ 90%
    12 burpees
    35 double unders
    rest 90 sec
    (rest 10 min)
    5 sets:
    35 double unders
    12 burpees
    Row 250 m @ 90%
    rest 90 sec — Done. And it was God-awful and I never want to do it again. 🙂

  8. JennaB says:

    just noticed my typo… didn’t do 10×35 on the squats lol did 105×3….

  9. Rich V. says:

    14″ Close grip bench press, 3010: 220# (93% of 1RM)
    Deadlift 1×5@255, still a little weak

    B. 185/185/185/190/190F(2)
    C. 2 Rounds, untimed: 10 GHD Wall Balls, 10 strict K2E

    2×25 pushups, AFAP, hands 1.75″ off ground.

  10. Zak says:

    A1: 175lbs (5)
    A2: 3×10
    B: 95/115/115/145/155
    C: 50 sit-ups

  11. Alexis says:

    A1.92 (5)
    A2. 6×3
    B. 85 Ib
    C. Monday’s WOD @ 6:08

  12. Rich Vos says:

    A1: 65 (5)
    A2: 10-10-10
    B: 65#
    C: 50 ab mat sit ups 1:51

  13. Pete says:

    A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec (225×3,235×3,245×3,255×3,265×1)
    A2. Chin Ups; 25 unbroken x 5; rest 4 min (done)

    B. Then 5 sets:
    Row 250 m @ 90%
    12 burpees
    35 double unders
    rest 90 sec
    (?,2:10,1:58,2:18,2:09)

    C. 50 GHD sit ups for time — 3:10

    D. 1 set of 8 reps each @ 30X0 Ext Rot(15), Trap 3(12), Powell(12)

    Always a pleasure to workout with Glenn, and thanks to Esteban and Jenna for correcting my wishful double-under counting…1:46 did seem unreasonable round 1.

  14. Ashley says:

    A1: 70lbs (7)
    A2: 3×7
    B: 55 clean only, shoulder hurt on the jerk
    C: 25 GHD sit ups, 25 ab mat sit ups

  15. The Other Lee says:

    A1. 145 (12)
    A2. 11 11 14
    B. This hurt my shoulder
    C. 2.5 sets of 20 situps, 80 double unders

  16. Joe Lucas says:

    A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
    A2. Chin Ups; 25 unbroken x 5; rest 4 min
    B. 100 GHD sit ups for time
    A1. 185, 195, 205, 215, 225 all for 3 reps
    A2. Unbroken
    B. 6:03
    rest 5 minutes

    5 sets:
    Row 250 m @ 90%
    12 burpees
    35 double unders
    rest 90 sec
    Didn’t time rounds, first three felt real fast..started fading after that. Didn’t do 2nd go around of this dirty little triplet.

    Miss daddy’s presence at the gym!

  17. Greg Harris says:

    Starting Strength

    Squat 3x5x315

    Bench 3x5x200

    Chins w/23# vest 14,10,10

  18. Amy TV says:

    Whoops that Rich V a couple back was actually me, Amy!

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