WODs for Tu/Wed/Th May 24, 25, 28, 2016

May 24, 2016



A) Back Squat x3, x2, x1, x1

B) Front Squat 3×3

C) Work- For time  21-15-9   Back Squat @ 115/80,  Double Unders.   * Any breaks in either the backsquat OR the double unders equals 5 burpees.  Singles scale is 100-75-50

D) GHD Back Extensions or Floor Cobras 3×10



A) Pulling Action x3, x2, x1, x1

B)  Strict Supine Row- 3×8

C)   3 x 500 m row for cumulative time.  Start of the first to start of the third must happen within 15 minutes. Sprint!


A) Bench Press x3, x2, x1, x1.

B) Close grip bench press 3×3

C) Work- In teams of two:  0:00 to 4:00 Athlete A- max KB swings, Athlete B – Max Wallballs.  4:00 to 6:00 Rest  6:00 to 10:00 Athlete A-Max Wallballs, Athlete B- Max KB Swings).





  1. Tuesday Back squats
    295×3, 305×2, 315x1x1 having some sharp knee cap pain. Stopped at 315
    Front squats. 185 to keep my knee pain down.
    WOD 3:39 RX no burpees. My DU’S were on spot today.

  2. BS with safety bar: 155 x 3, 160 x 2, 165 x 1
    work: 5:12 rx – 10 burpees total – rope was not cooperating with me on the set of 21

  3. BS 275×3, 295×2, 305×1, 315×1

    Wod 3:31rx missed once on round of 21 and once on the round of 15.

    • WAT! and you still knocked it out in 3:31#! Just shows how slow I was on the deadlifts.

  4. BS 305×3 315×2 325×1 330×1

    FS 185,205,225

    WOD 4:30 RX missed once on my first double and once on one of my very last! Apologies for my loud obscenities. I thought I had a decent score before seeing some others!

  5. HBBS 305lbs PR (tried 315 and didn’t get to depth on the 1st try but it went up easy. Tried again and got to depth and folded up like a cheap suit)…….Pull-ups BW+91.5 lbs PR

  6. John. 2:31 rxd. Fast Squats, no misses, good transitions.

    • That’s fast!

  7. 4:09 missed a DU in my round of 21

    Did it fresh. No lifts beforehand.

  8. I am front squatting:
    3×167, 2×170, 1×175, 1×180
    On full disclosure, I drank part of a monster energy drink. I felt like I could have squatted a garbage truck. It felt great!!! I have never done this before
    Wod 5:36rx – I have a mental issue about DUs to this day. I will be working on that. Great scores everyone!!!

    • The sugar free monsters are definitely worth a look. I use them all the time as a de facto “pre workout” and they make a quantifiable difference.

  9. Backsquat: 160×3, 165×2, 170×1, 175×1
    Work: 6:35, lots of DU misses

    • Eileen

  10. JACKIE

  11. Wednesday : bench row 185×3, 195×2, failed at 225 pulling slow and pausing at the top. Went back down to 205 for my 1’s
    WOD: 1:34, 1:44, 1:49 TOTAL 5:07

  12. Pull-ups – +10×3, +20×2, +25?x1. Lighter off the solid black vests. I don’t know what it weighs. Missed with the vest labeled 33

    Rows: 6:04. 2:01/1:59/2:04

  13. pull ups: +20 x 3, +22.5 x 2, +25 x 1, +30 x 1

    row: 1:56, 2:06, 2:05 = 6:07 – I never recovered after round 1.

  14. Pullups 3X’s +63lbs, 2X’s +71lbs 1X +81lbs (38lb and 28lb vest plus two 5lb plates)

    Row 1:35, 1:45, 1:51 Total 5:11.

    Board says 5:31, thats a lie. I feel like I could vomit still.

  15. Pull up: 3x BW (235ish), 2xBW+20, 1xBW+38 matching PR

    WOD: 1:42, 1:49, 1:49 TOTAL 5:20


  16. Did my bench press offsite yesterday..got 85×3, 90×2, 95×0
    I also did some lat work on the machines..in front of mirrors..so I could check my muscles out..lol

  17. PU- +5×3, +10×2, +15×1

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