Wednesday – WOD

A1. Bench press, 5-3-1 (+); 2:00 rest
A2. Strict pull-ups, 3 x AMRAP; 2:00 rest
B. DB external rotation, 3 x 8-10/arm, 3010; :60 rest

+

2:00 max calories on AirDyne
1:00 rest
Handstand hold, as many seconds as possible

Part 2 is scored as calories + seconds in hold. Post notes to comments.

Heather and Andrea whip through double-unders.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…

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13 Responses to Wednesday – WOD

  1. Holly says:

    92×5
    8/8/7 strict pull ups

    Rowed for calories: 18
    Handstand hold x 72 seconds. (my left shoulder was my limiting factor. Turning 40 is hard!)
    90 total.

  2. Jeff says:

    A. Bench 5-3-1
    170 (5) PR

    B. 7-11-21
    GHD sit-ups
    45lb sots press
    strict pull-ups
    10:13

    last round of pull-ups was killer

  3. Ashley says:

    A1: 90
    A2: 4 ea rd, bb
    B: left-9# 10 rep, right-4# 8 rep

    AirDyne + LFP
    37+ 60

  4. Rich V. says:

    Deadlift 1×5@305
    Airdyne/HSH: 55 80=135
    Then some runnin’ with Will.

  5. Alexis says:

    Be back tomorrow YEY!!!

  6. estrength says:

    5k trail run with dog, still quite snowy

    5min rest

    3 rnds
    5 front squats 135
    10 strict pull ups
    20 ghd sit ups

    2min rest btwn rounds

    2:05, 2:10, 2:45

  7. CP says:

    From yesterday:
    Bulgarian Split squat: Passed 8/
    3 rounds of 75 DU’s and 25 burpees: 14:41 (DU’s were a struggle today)

  8. Melissa H. says:

    7 hours at Coco Keys indoor waterpark…that is a long freakin time.

  9. McNaughton says:

    Bulgarian Split Squat: 8/8
    Squat: 2x3x295
    GdMrngs: 2x8x205

    2:00 Airdyne; max cal: 69
    Max handstand hold: 43. Triceps were done after Airdyne.

  10. Andrea says:

    A1: 95×3
    A2: 5-5-5 (bb)
    B: did 3×10 with 10# on each arm

    33+74 = 107

  11. Pete says:

    5 Sets:
    10 DL @ 245
    50 DU’s

    5 sets:
    10 pushups
    10 ring dips

    Ran a mile with Glenn.

    1 set of 7 reps 30X0 @ 16.5: trap 3, ext rot, powell.

  12. The Other Lee says:

    A1: 162 (7)
    A2: 6.4.4
    B: 16 lbs 3 x 10 reps per arm
    + 58 AirDyne and 45 Handstand

  13. Amy TV says:

    A1: 75 (1)
    A2: 12-8-11 (I think – Blue and skinny green band) Need to work on not kipping while trying to do strict!!!
    B: 3×10 – 7 or 9#
    and 24 + 37 = 61

    Good job on your handstand Cindy!! You were awesome!!

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