Wednesday WOD

16
May

Wednesday WOD

AMRAP in 12min
5 Bar Muscle-ups
25 Double Unders
5 Clean and Jerks (135/95#)

Compare to July 12/11

Tabata Pushups after bench press? What?!?

73 Responses

  1. Andy

    WU x 2

    Strength: Push Jerk
    5x 95-125-145-165-185×2 -145×5

    WOD: AMRAP in 12min
    5 Bar Muscle-ups (scale: dips with purple band)
    25 Double Unders (scale: 75 singles)
    5 Clean and Jerks (115#)
    Reps: 249

  2. Rachel

    WU x 2
    Strength: Back squats x 5
    75, 80, 85, 90, 100

    WOD: AMRAP in 12min
    scale: 5 Ring dips with purple band
    scale: 75 singles
    5 Clean and Jerks (50#)

    Reps: 235 (6 rounds & 60 singles)

  3. Gilles

    WU x 2
    Strength: Cleans x 1
    95, 115, 125, 135, 145

    WOD: AMRAP in 12min
    scale: 5 Ring dips (only used yellow band for some ring dips)
    scale: 75 singles
    5 Clean and Jerks (105#)

    Reps: 180

  4. WU x 2

    Strength
    Clean 3’s
    60-65-70-75-80-85-90

    WOD
    AMRAP 12 mins
    Scaled:
    5 Ring Dips (purple band)
    25 DU’s (stick to them, it was slow but that’s the only way they’ll get better I hope anyways 🙂 )
    5 Clean and Jerks (80 lbs)
    = 140 reps (4 rds)

    Good Job Everyone, Trent you did great this morning, proud of you!!!

    1. Amanda

      Yes Elba you’re right! You have to force yourself to do them in wods to get better at them, even if it means sacrificing some reps or time. Great job!

  5. Shannon

    Mob.
    WU x 2
    Strength- Front Squat
    85-95-105-115-125

    AMRAP in 12min
    5 Bar Muscle-ups (Ring Dips- Purple)
    25 Double Unders
    5 Clean and Jerks (75#)

    7 rounds + 2 Rings Dips= 247 reps

    1st workout back from the nasty flu so was a little scared to try a WOD to be honest. I didn’t push myself too hard because I was scared to meet ‘MR. PUKIE’ HA :)! Felt great after the WOD though. Good to be back. Thanks Pat for pushing me to increase my weight.

  6. WU x 2

    Strength: Push Press 5’s
    110-115-120-130-140

    WOD Rx 136 Reps

    Call me what you will but next bar muscle up wod I’m taping my hands or wearing gloves. First muscle up in the 4th round ripped my hands up pretty good.

    Congrats to Andy for doing no band pullups this morning.

    1. Thanks guys, it felt really good to do the bar muscle ups in a wod today. If only the ring muscle ups were the same;). With a little work it is possible though.

  7. Darsey

    OHS X 3 to 115 PR for reps
    AMRAP in 12min
    5 Bar Muscle-ups (jumping bar muscle up)
    25 Double Unders
    5 Clean and Jerks 135#
    Total 178
    looking forward to my rest day tomorrow

  8. Michelle

    WU x 2
    Strength: Deadlifts x 5 125-135-145-150

    WOD: AMRAP in 12min
    scale: 5 parallette dips
    scale: 25 Double Unders (very broken!)
    5 Clean and Jerks (65#)

    Reps: 180

  9. Blake

    WU x 2
    Strength: Deadlift x 5
    210-220-230-240-250 (PR reps)

    WOD: AMRAP in 12min
    5 Bar Muscle-ups (scale: dips with skinny yellow band)
    25 Double Unders (scale: 75 singles) …wimped out on DUs again!
    5 Clean and Jerks (95#) …should have done a bit heavier
    Reps: 194

    Great all-around workout!

      1. Blake

        I know, I know… I am at the point where I can do 100 singles in about 50 seconds, so I just need to get in and do them! Wimp Wednesday…doh!

  10. Michelle

    Three colleagues have asked me today, with concern in their eyes, what happened to my arm. No, I was not beaten, I was doing double unders. Somehow, I’ve moved from whipping myself in the a$$ and legs, to now whipping my arm.

    1. Chantal L.

      I usually wear long sleeves following double unders, and scarves around my neck after cleans… but now that summer is coming along, I dunno what to do! Yikes!

  11. Jamie

    WU x 2

    Strength – Squat Clean x 5
    Worked on full extension
    135-155-175-185-185

    WOD – AMRAP in 12 mins
    5 Ring Dips with Yellow Band
    25 DUs
    5 Clean and Jerks 135#

    5 Rounds and 25 DUs

  12. Tracy S

    WU X2
    Strength: Push Jerks
    (x5) 45 – 55 – 60 – 65 – 70
    Still discomfort when lowering weight; but far improved to where it was a couple of months ago.

    WOD: AMRAP in 12 mins
    ~ 5 Parallette dips
    ~ 25 Double Unders
    ~ 5 Clean and Jerks @ 50#

    5 Rounds + 5 dips + 25 DU + 2 C&J

  13. Gillyon

    CW x 2
    Deadlifts (5) 95-115-135-145-115(10)

    AMRAP in 12 minutes
    5 ring dips (small purple)
    25 double unders
    5 clean & jerks (65lbs)
    6 rounds + 3 clean and jerks.
    (I figured it out…it was 6 rounds. Had a moment during the WOD and forgot to count a round)

    My little kitty, Lydia, loved cheering the 3:15ers on. Thanks Jo for standing by her. 🙂

  14. Darrell Dryden

    Wux2
    Cleans
    135×5 155×5 175×5 185×2 195×2
    Wod @135 Jumping bar muscle ups
    6 rnds 5 bar muscle up
    Managed to get 2 bar muscle ups

  15. Hannah

    wu x 2
    dead lifts X 3: 135, 145, 155, 165, 175 x 2
    wod: 5 dips, 75 singles, clean & jerks @ #65
    4 rounds + 20 singles

  16. WOD (Rx’d) —> 3 Rounds + 1 BMU

    20 reps less than last year. Struggled today with the humid bar and the grip transition at the top of the muscle-ups so failed quite a few reps. Still a great WOD and nice to do a move we don’t do often. Great job everyone!

  17. Gillyon

    Tom :
    feeling good, really good, went to see Todd Clayton and he worked his majic. thanks for asking.

    Todd Clayton is so great. He is like magic! Glad you are feeling good!

  18. Jeff L

    WU x 2

    Strength – Front Squats x 5
    95-110-125-135-145

    WOD – AMRAP 12 Mins

    5 dips
    75 singles
    5 Clean and Jerks @ 110#

    total – 5 rds plus 5 dips

  19. Frank

    WU x 2

    Strength: back squat x 5
    155-180-210-235-260 (5# PR for reps)

    WOD: AMRAP in 12min
    5 Bar Muscle-ups (scale: pushups as right shoulder still hurting and unable to perform dips)
    25 Double Unders (scale: 75 singles)
    5 Clean and Jerks @ 135#
    total: 5 + 75 single unders
    PR of 1 round – 2 clean+ jerk (@105#)

  20. Corinna

    WU

    Practiced trying to get a bar muscle up to no avail. I actually got 2 or 3 jumping bar muscle ups with a box.

    WOD:

    5 rings dips ( I got 1 jumping bar muscle up, but I switched to ring dips)
    5 Clean and Jerk’s @ 95 lbs
    25 double’s.

    I did this WOD in the wrong order. Need to read the board.

    5 rounds + 5 dips+ 2 clean and jerk’s.

    I will definitely incorporate the jumping bar muscle up in my warm up! I hope this will eventually help me with getting a muscle up in the future!

  21. Chantal G

    Mobility
    WU x 2
    Strength : Front Squats 5 x 45-50-55-60-65
    WOD
    AMRAP in 12min.
    – 5 dips (blue band)
    – 25 Double Unders
    – 5 Clean and Jerk (35lbs)
    Total : 6 rounds

    First WOD with double unders tonight 🙂 My arms and legs are all bruised haha !!
    * First pullups with purple band tonight (I did one just to try hehe)

  22. Sarah

    WU x 2
    Strength: Cleans
    Worked on form 45 & 50

    WOD:
    AMRAP in 12min
    5 paralette dips
    75 singles
    5 Clean and Jerks (50#)

    Total: 7 Rounds + 2 C & J

    Great WOD! Thanks for counting for me my ginger friend Taylor 😉

  23. Gabriel

    WUx2

    Strength – Good Mornings X5
    75-95-115-135-155
    Subbed GM for OHS for today, resting wrist a bit more.

    WOD
    AMRAP in 12min
    5 Bar Muscle-ups (Ring Dips)
    25 Double Unders (75 Singles)
    5 Clean and Jerks (115#)

    5 rounds + 5 ring Dips + 52 Singles
    Total–> 197

    Stretching + Foam Rolling + Lacross Ball on shoulders

    Great job 6:45 crew!

  24. Kevin

    AMRAP in 12min
    5 Bar Muscle-ups
    25 Double Unders
    5 Clean and Jerks (135#)

    5 rounds + 5 MU (39 rep PR)

    First time ever that I was able to string any in a row. And first round I got all 5 in a row. I don’t know what happened, but it just clicked.

  25. Lora

    Mobility
    WU x 2

    Strength: Back squat (x5)
    95-135-155-175-195
    Felt heavy today…legs are still tired from all the back squats last Friday.

    Tried a couple of jumping bar muscle ups before WOD. Scariest part of that was getting DOWN from the bar. OMG!!! Will practice these – so hopefully they don’t continue to scare the bejeezus out of me…

    WOD
    AMRAP 12 min
    5 bar muscle ups (sub 5 ring dips with skinniest band) – all unbroken
    25 double unders
    5 clean and jerks @ 95#
    Total = 6 rounds + 2 C&J
    My “goal” was 7 rounds but I missed it by 3 C&J…dang! And next time, no bands for ring dips.

    Practice handstand holds

    Great work 6:45 crew!

  26. Jeff S

    1xmob
    2xWU
    Strength front squat x 5
    95-135-155-175
    Thanks for sharing the bar Lora..

    WOD
    5 jumping bar MU
    25 DU
    5 clean and jerk @ 135
    3 rounds 4 DU

  27. Nadine

    Mobility
    WU x 2
    Cleans 5 x 60-65-70-75-80

    WOD
    AMRAP in 12min.
    – 5 dips ( 2 extra sm bands)
    – 25 Double Unders
    – 5 Clean and Jerk (65lbs)

    Total : 4 rounds 1 C&J

    The DU’s took a lot of my time but I rather do them and practice, then give up and go back to the singles! 🙂

    Awesome job tonight guys! 🙂

  28. Shawn

    Mobility
    WU x 2
    decided to skip strength today to spend some time working out some soar muscles with the roller and lacrosse ball.

    Wod rx
    2 rounds plus 1 clean n jerk

    hands took a beating but was happy to do the wod as rxd

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