Changes to the WODS for Wed and Thurs.

May 18, 2016


A) Pulling Action 4×3

B)  Barbell Bicep Curls 3×8

C) Work–2 on, 4 off x 5 intervals.  Airdyne for Max Calories.


A) Bench Press 4×3

B) Forced Negatives 3×3 @ A) weight.  4-0-x-2

C) Work- NASTY GIRLS– Competitors- 3 rounds for time of: 50 Squats 7 Muscle-ups, 10 Hang Cleans @ 135/95 lbs.  Fitness- 3 Rounds for time of: 50 Squats, 7 Ring Dips, 10 Hang Cleans @ 115/80

D) Banded Scapular Retractions 2 x 20



  1. Pullups – +38 vest and 25 lb KB 63 lbs plus whatever the belt weighs 2 lbs maybe? 3x4rounds.

    AD 42, 36, 33, 32, 32 total 175. I hate that fargan WOD!

  2. Brutal! Ad-166, 3 weeks of no pull ups left me today with barely stringing 3 unweighted together, biceps curls at 50lb

  3. pullups: 20 x 3, 22.5 x 2, 15 x 2, 12.5 x 2 – it started to hurt to hold on, so I wound up only being able to do 2 at a time

    row: 32, 29, 28, 26, 28 = 143
    played around with damper, method of pulling and sprinting vs long pulls (as long as they’ll go for me at least)

    PR is 154 with the pacing method that we worked on last year. I think I’ll stick to that in the future.

  4. 845 let me jump in on their intervals. I totally killed Heather and Rachel with rounds at 53, 47, 42, 46 & 43, for a 231! I forget what they got, but it was Way, WAAAY less than me. I was all “Ooooh I’m Rachel, I’m super lean! Ooooh Look at me I’m Heather, I can handstand for hours at a time!”

    This is a pr at this workout, not really sure why the Airdyne suits me. I could not pull equivalent numbers on the rower. I had a shit performance on the ski erg about an hour prior, so go figure.

    • Nice!

  5. PU 75lbs…. Row 151

  6. Dead hang pull ups continue to enrage me in a way that borders on lunacy.
    Airdyne awful: 33,28,26,26,26. 139.

  7. Did my squat from yesterday
    +25 +25 +27.5 +30(2)
    Some rowing. Some walking.

  8. Pull ups: bw,+5,+7.5, +10 x2
    Olympic lifting prep: hang snatch 5×3(55-65)
    2clean+2jerk x5(75-85), snatch pulls 5×3 (75)
    Snatch grip RDL 5×6 (75)
    Row intervals: 26,24,23,22,23=118

  9. Pull ups – body weight + 20
    Work: 33,31,31,29,31 – 155 total on row

  10. Bench press
    235×3, 250×3, 255×3, 260×1.
    I had to drop to 225 for the negatives. I was able to get one set on my own the Greg helped for the last 2 sets.
    WOD: Fitness. 6:22. I do not have ring muscle ups in my tool box. It’s on my list of to do’s

  11. Running first – 2 miles of warmup/6x800m @7:20 pace/1mile cool down
    Shoulder Press – easing back after injury, 4 sets of 5 at 55
    Work – 7:03 at 80lbs with 1 band on the dip bar. I think my dips were a little shallow though. It’s hard for me to judge and it hurts my shoulder a bit.

  12. Thursday
    Bench heaviest set was 255
    Wod 14:55 rx competitive

  13. Bench 95-100-105(2)-100
    Deadlift 215-225-215-215
    Nasty girls with rings dips and 95lbs: 8:21

    • Edit: 8:11

  14. Bench: 100,105, 105, 1@110
    Work: 7:31, bar dips and 85 lbs

  15. Frustrating BP day 230X3 was my heaviest and that was also my heaviest last week X’s5…I can think of a couple excuses but this sucks.

    230X3. 235X2, 235X1, 225X2.

    Went with competition weight @135 and Ring Dips. 7 Minutes Flat.

  16. So went in to do my Olympic programming and dropped a bar on my ankle(thanks Brock for the first aid). Kind of messed everything up from there. Managed to get 5×3 back squats but kept it light @105. Walking lunges with sandbag, abs. Made up bench press at the WAC while kids had swim practice. Got 80×3 which is down from 85×5. I think today was just not meant to be. I found one single c2 rower in the midst of all of the weird machines.. So I rowed for 10 mins. Tomorrows another day. Hoping my ankle stops hurting

  17. CGBP 185……wod 6:04 fitness

  18. B.J. Hit 243 on the Airdyne intervals fir a commanding score of the day. Very nice work B.J!!!

  19. Cgbp 90×3,92×1,90×3,92×1. Evidently I have a sticking point.
    Workout 9:57 @80#w/push-ups

  20. PU- BW+5
    BP- 90
    Work- 10:57 @85lb, 10 unassisted bar dips, 11 bar dips w/ +1band assistance

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