Sandwich WOD

14
May

Sandwich WOD

The workout starts and ends with 50 Box Jumps.
Alternating:
10-8-6-4-2 SDHP (95/65#)
2-4-6-8-10 Power Cleans (95/65#)

*Added challenge – Do entire set with barbell unbroken*

60 Responses

  1. Marcel

    CFWU x 2

    Strength x 3 Deadlifts

    185-210-225-245-265

    W.O.D.

    50 box jumps

    10-8-6-4-2 SDHP (95#)
    2-4-6-8-10 Power Cleans (95#)

    50 box jumps

    Time: 13:03

    Glad I didn’t eat much before the workout, I was contemplating signing the wall!

  2. Joanna

    WU x2
    Strength – Push Jerk x3
    65-70-75-80-85(pr for reps)
    Also did 90×1 just for fun … PR!!!

    50 Box jumps then…
    10-8-6-4-2 SDHP 65#
    2-4 6-8-10 Power Clean 65#
    then…50 Box jumps
    Time – 13:19

    Oh..did i mention i did my first strict pull-up? AND then did it twice more because as usual Kevin missed the first ones :o)

  3. Patrick

    Backsquat 5-5-5-5-5
    135-145-155-165-175

    50 box jumps
    10-8-6-4-2 SDHP (95#)
    2-4-6-8-10 Power Cleans (95#)
    50 box jumps

    9:44

    Post ’em up guys! I’m today’s sponsor πŸ™‚

  4. Ed

    Warm up

    strength shoulder press- 1-1-1-1
    135-145-155(f)-150(f) gased myself on 155 way to sore… I was fighting for it for like 10 seconds sigh.

    WOD

    50 box jumps
    10-8-6-4-2 SDHP (95#)
    2-4-6-8-10 Power Cleans (95#)
    50 box jumps

    9:12

    2 well needed rest days booyah

  5. Gabrielle

    Warm up of mobility and fast 30 min walk with Copin

    yesterday’s WOD

    2 rounds of
    25 straight leg sit ups
    25 dips
    150 single unders

    time: 5:23

    second modified WOD from today
    (light weight to practice form)

    10-8-6-4-2 SDHP (35#)
    2-4-6-8-10 power cleans (35#)

    time: 4:03

    Have a great weekend guys! See you Monday πŸ™‚

  6. Jamie

    CFWU x 2

    Strength – Overhead Squats
    5-5-5-5-5-5
    45-55-65-75-85-95 PR for Reps

    WOD
    50 Box Jumps
    10-8-6-4-2 SDHP 95#
    2-4-6-8-10 Power Cleans 95#
    50 Box Jumps

    Time: 12:48

  7. steph F.

    WU x 2
    Back squat : 45×1 55×1 65×1 70×1 (PR) 75×1(PR) 80×1(PR) πŸ™‚

    WOD:
    50 Box Jumps (little box)
    10-8-6-4-2 SDHP 45#
    2-4-6-8-10 Power Cleans 45#
    50 Box Jumps

    Time: 11:38

  8. Rachel

    14 mai 2010

    wu x 2
    strength
    push jerk x 1
    35, 45, 55, 60, 65
    wod
    50 box jump (3 plats)
    10-8-6-4-2 sdhp (45)
    2-4-6-8-10 power cleans (45)
    50 box jump
    time – 11.33

  9. Gerry

    warm-up *2

    Overhead squat * 1
    20 / 35 /35 /35 /45 fail/ + finally got a real correct 45

    WOD
    55 lbs
    SDHP 10 – 8 – 6 – 4 – 2
    Power Clean 2 – 4 – 6 – 8 – 10

    + 50 Box Jumps ( Start, Finish)

    Time 9:01

    1. Kevin

      Overhead squats require practice and patience. You’ll be doing well over 45# down the road. Keep stretching and it will get easier.

  10. Owen

    CFWU x 2
    Front squat x 3’s
    85-105-125-130-135

    WOD
    50 box jumps (used 3 plates)
    10-8-6-4-2 SDHP 75#
    2-4-6-8-10 Cleans
    50 Box jumps
    8:58

  11. Heidi

    Warm Up x 2

    Cleans x 5 Reps
    45-55-60-65-70

    WOD:
    50 Box Jumps
    10-8-6-4-2 SDPH (67.5 #)(No, that’s not a typo. I had a lop-sided morning!)
    2-4-6-8-10 Power Cleans (67.5#)
    50 %*$&#& Box Jumps
    Time: 11:36
    Ed – Thanks for the push on the final box jumps. I really did need the added encouragement, but I confess at the time, I secretly wanted to smack ya πŸ™‚

  12. MC

    WU x2

    WOD @ 65- 10 something. Forgot to write it down!

    I Accomplished the challenge and had a ‘special’ high 5!!
    Good job 5h30 crew!! πŸ™‚

  13. Mel

    CFWU x2
    Push Press x1
    75-85-95-100(PR)-105(PR) πŸ˜€ Yeah!

    WOD:
    50 box jumps
    10-8-6-4-2 SDHP (55 lbs)
    2-4-6-8-10 Power Cleans (55 lbs)
    50 box jumps

    Time: 12:30

    Stupid box kept getting taller whenever I wasn’t looking… :S

  14. Pierre

    Clean 5RM –> 95-115-135 ….I am slowly getting back in the moves, but everything feels heavy!

    WOD w/ 95# –> 7:30

    Was not able to do unbroken sets!

  15. Tracey

    Warm Up x2

    Shoulder Press x3
    35-45-50-55-60

    WOD:
    50 Box Jumps
    10-8-6-4-2 SDHP (55)
    2-4-6-8-10 Power Cleans (55)
    50 Box Jumps

    Time: 9:31

    Great PRs on the Push Press Mel!

  16. Kevin

    AM
    Push jerks x1
    45×10
    135×3
    165-185-195-205-215-230(F)

    PM
    Good mornings x1
    45×10
    135×3
    165-185-195-205-215(PR!)

    Australia Regional WOD
    3 rounds of:
    6 muscle-ups
    12 Squat Snatches (90#)
    18 Toes to bar

    14:02

    Brutal workout. I’ve found a new goat! High rep squat snatches!

    And of course, Sonia would have ranked 1st in the entire country of Australia! Start saving your pennies!!

  17. Kevin

    And 21 posts of results! Not too shabby! If we could only get the Gunningsville Gals to post, that would be another 5!!

  18. Allison

    You ask and you shall receive:)

    warm-up x 2

    back squat
    15-20-25-35-45-55-60 (x5 each)

    50 box jumps – 2 plates
    10-8-6-4-2 SDHP (45#)
    2-4-6-8-10 power cleans
    50 box jumps
    9:05

  19. Heather Hubley

    Here it is……

    WU x 2

    Back Squats
    15×5
    20×5
    25×5
    35×5
    45×5
    55×3 and was told to “try” again 55×5

    WOD 11:33

    And my first post completed.

  20. Kerri

    I’m a little late getting this up, but here it is!

    Warm up x2

    Push Press
    45×5
    50×5
    55×5
    60×3

    WOD
    50 box jumps (2 plates)
    10-8-6-4-2 SDHP (45#)
    2-4-6-8-10 power cleans
    50 box jumps
    time – 10:10

  21. Sonia

    Strength 5×5
    Shoulder press at 80lb

    WOD 1
    Front Squat (105lb) 10-8-6-4-2
    Double unders 20-30-40-50-60

    Time: 8:38 Man double unders suck when you have to do so many!!! Lots of wasted seconds!!!!

    WOD 2
    3 rounds
    3 muscle ups
    6 squat snatches (55lb)
    9 Toes to bar

    Time: 4:06

    Really happy with this one, and really enjoyed it!!!

    Good job Kevin!

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