Monday WOD

Strength – 3RM OHS or 20RM Deadlift

15-10-5 Overhead Squats (95/65#)
15-10-5 Push Jerks
25-25-25 Double Unders

Compare to Feb.22/13

BAM!!
BAM!!

90 thoughts on “Monday WOD”

  1. Valerie Arseneau

    Strength – 3RM OHS
    55-60-65-75-80(F) was a lil too wobbly and didn’t have it in me to recover. Had to bail.

    15-10-5 Overhead Squats (55#)
    15-10-5 Push Jerks
    25-25-25 Double Unders

    8:03

    Last time I did this in Feb 2013, I used 35# and finished in 7:20. Commenting on my DU being the bottle neck.. Today was not a good DU day and I think thats where my time could greatly improve. Need to spend more time skipping.

  2. Mobility + WU x 1 (12 reps) + 2mins DU’s
    Group mobility

    OHS x 3
    65-75-85-95-105

    WOD
    15-10-5 OHS @ 70#
    15-10-5 Push Jerk
    25-25-25 Double Unders

    Time: 4:56

  3. Strength – 5×3 25# first time doing OHS

    15-10-5 Overhead Squats 25# I’ve done OHS before

    15-10-5 Push Jerks 25# (completely forgot what these were

  4. mobility
    wu x1 (12 rep)
    2 minutes practice DU

    Group mobility
    srtength – Deadlifts 3×20
    65 (15), 50, 55

    WOD:
    15-10-5 OHS @35#
    scale15-10-5 Push Press @ 35#(scale
    scale 75 singles

    Time – 6:48
    cash out – Back stretch

  5. Mobility
    WU x 1 (12 reps)
    Group Mobility + WU

    Strength: OHS 3RM
    35, 55, 55, 55, 60 (Nice sharing the bar with you Val)

    WOD:
    15-10-5 Overhead Squats @35#
    15-10-5 Push Jerks (looked more like push press)
    25-25-25 Double Unders

    Time: 5:50
    Last time (Feb, 2013) I used the 15# bar and did singles with a time of 6:31.

    Fun, thanks Patrick. Good job 6 am’ers πŸ™‚

  6. Mob / WU x 1
    Group Mob

    Deadlift x 20
    135 – 155 – 185

    WOD: (wrist was very sore so switched to Front Squats)
    15-10-5 Front Squat @ 95#
    15-10-5 Push Jerk
    25-25-25 Double Unders

    Time: 7:45

    Last time was 8:28 with singles (and OHS) so the fact I managed to do the DUs is a PR in itself.
    Nice work 7 AM-ers!

      1. Thanks Kevin,

        They are slowly getting easier, but the next level is being able to do them even when you are completely gassed. They way I look at it though it’s all progress!

  7. WOD Rx’d
    3:32

    Put the bar down once between the OH and Jerks in the 5’s. Doubles broke in the middle round.

  8. Strength – OHS x 3
    65-75-85-100# (PR of 5# from Friday)

    15-10-5 Overhead Squats (65#)
    15-10-5 Push Jerks
    25-25-25 Double Unders

    DNF (Made it to 14DU’s into the second round which was 4 DU’s short of last year but 20# heavier. So I’m pretty pleased)

    15 Wallballs 20#

    1. Heather Colleen

      Your skipping gets better every time you practice…just stop stealing Kevin W’s rope. You’re only 6’2″ on the internet.

  9. Heather Colleen

    Strength – 3RM OHS
    35-40-45-50-55 Matched my PR from a year ago…feel like I’m going to be stuck here for awhile.

    WOD:
    15-10-5 Overhead Squats (35#)
    15-10-5 Push Jerks
    25-25-25 Double Unders

    5:54

    Not feeling 100% this morning. I’d love to blame the time change, but I don’t think that was it.

  10. OHS x 3
    65 75 85 95 105

    WOD Rx
    4:54 (PR was 3:49 from 2012)

    Now everyone go to Tims and get a cookie. It’s SPCA day so cookies are allowed cause it’s for charity πŸ™‚

  11. Mobility
    WU x 1 (12 reps) + 2min. Skipping
    Group Mobility + WU

    Strength: deadlift 20RM
    55-70-85

    WOD:
    15-10-5 Overhead Squats @50#
    15-10-5 Push Jerk
    75-75-75 singles

    Time: 6:58

  12. Mob, WUx1 – 12 reps, 45# OHS for the first time in WU!
    Group mobility

    Strength – deadlift 3×20
    95 – 110 – 125

    WOD
    15-10-5 Overhead Squats (55#)
    15-10-5 Push Jerks
    75-75-75 Singles

    Time: 7:54

    The second round was MUCH tougher than I expected, but this was a fun one!

  13. Mobility
    Wu x 1
    Practice du’s
    Strength 20rm deadlifts
    185/ 225/ 255 all with normal grip. Chose this strength as legs were a little sore.
    Wod:
    15-10-5 ohs @ 95#
    15-10-5 push jerk @ 95#
    25-25-25 du’s
    4:21 rx, kept tripping up on du’s, calves were apparently quite tight as well.
    Great class Patrick, great work 6 amer’s!

    1. Patrick Arseneau

      20 deadlifts at 255 is impressive enough. But with normal grip, that’s mind blowing! πŸ™‚

  14. Mobility & short WU
    14.2

    10 reps

    5# OHS PR and did all 10 unbroken, so pleased with that.

  15. WU x 1
    2 min skipping
    group wu

    deadlifts x 20
    135-155-155

    WOD
    15-10-5 Overhead Squats #95
    15-10-5 Push Jerks #95
    75-75-75 Singles
    Time: 6:17 – PR of 10#

  16. Not post worthy however
    15-10-5 ohs #40 kb (right arm)
    15-10-5 push jerk #40 kb (right arm)
    75-75-75 single unders
    Thanks to Josh for the incentive to get back at it.

    1. Definitely post worthy, know why? Because I’ve got an injured shoulder and haven’t been posting my results because I didn’t feel they were postworthy. I read your comment and I thought it was terrible you felt that way, your results are definitely postworthy. So, thank you, keep posting your results and I will post mine – both are postworthy. πŸ™‚

      GREAT job for the 1-armed workout, and great job for coming in despite the bad arm. I’ll tell you the same thing I told myself: it’s just your arm that’s injured, the rest of your body still needs to work out!

  17. – Mob
    – WUx1 (12 reps … about 1/2 the pullups without a band, 3 consecutive pullups = new PR over 2 reps 5 days ago πŸ˜€ Think I’ll stick to sets of unassisted pullups in WU from now on… Unless the WOD is pull up heavy :P)
    – Skipping practice: Had a terrible double under day πŸ™

    OHS x3
    45-65-75-85-95-105 (5# PR over 5 days ago)

    WOD:
    15-10-5 OHS 56#
    15-10-5 Push Jerk
    75-75-75 singles

    7:35

  18. Vanessa Champion

    20rm Deadlift
    65-75-85

    WOD
    15-10-5 OHS (95/65) 35#
    15-10-5 push jerk
    25-25-25 DU’s or 75 singles

    6:25 time

    Worked on T2B progressions.

    1. Patrick Arseneau

      Good call on the T2B practice. I have a feeling they’re coming right up in the Open πŸ™‚

  19. mob wux1
    2 min skipping
    group mob

    strength
    OHS
    45×5 55×5 65×5 75×3 80×2

    WOD
    15-10-5 OHS 65#
    15-10-5 push jerk
    25-25-25 DU (5DU 60 single )
    time 5:54

  20. mob wu X1
    2 min practice skipping
    group mob

    strength OHS
    25 X3 35X3 40 X3 45 X3 45 X3 ( 20 # PR from Jan 25th !!)

    WOD
    15-10-5 OHS 25#
    15-10-5 push press
    75-75-75 singles

    time:5:58

  21. Mobility
    WU x 1 (12 reps)
    Group Mobility + WU

    Strength: OHS 3RM
    45×5-65×3-85×3-95×3-105×3-115×3-125×3 5# PR

    WOD:
    15-10-5 Overhead Squats @85#
    15-10-5 Push Jerks
    25-25-25 Double Unders

    Time: 7:32

    Worked on kip, and getting a tighter body.

    Fun class Amanda πŸ™‚

  22. Mobility
    WU x 1 (12 reps)
    Group Mobility + WU

    Strength: OHS 3RM
    45Γ—5-95×3-135×3-145×3-160×3-170×2

    WOD:
    15-10-5 Overhead Squats @95#
    15-10-5 Push Jerks
    25-25-25 Double Unders

    Score RX: 6:34

    Nice job on OHS Patrick.

  23. Patrick Arseneau

    Mobility
    WU x 1 (12 reps)
    Group Mobility + WU

    Strength: OHS 3RM
    45-115-135-145-160-170

    WOD:
    15-10-5 Overhead Squats @95#
    15-10-5 Push Jerks
    25-25-25 Double Unders

    Score RX: 5:42

  24. Mobility
    WU x 1 (12 reps)
    Group Mobility + WU

    Strength: deadlift 3x20rm
    95,125,135 felt good did not wan tot go to heavy and strain anything

    WOD:
    15-10-5 Overhead Squats @95#
    15-10-5 Push Jerks
    25-25-25 Double Unders

    Score RX: 4:55

    Cashout: High Fives all around
    10 consecutive butterfly pullups

    good class Amanda

  25. mobility
    Wux1

    Deadlifts X20

    135-185-225

    WOD

    Time: 3:15 RX

    Last time did this in 3:44 nice PR for today πŸ˜€

  26. Mobility
    WU X 1
    Group Mobility

    Deadlifts 3 X 20

    135-155-185

    WOD @ 75# and singles

    Time – 6:39 (10 second PR over 2/22/13)

    It sucked last time and it sucked again this time πŸ™‚

    Great class Amanda!!

  27. Mobility
    WU x 1 (12 reps) + 2min. Skipping
    Group Mobility + WU

    Strength: deadlift 20RM
    60-70-80#

    WOD:
    15-10-5 Overhead Squats @30#
    15-10-5 Push Jerk
    75-75-75 singles

    Time: 6:16

  28. Great atmosphere at the gym tonight. CFM is my happy place. πŸ™‚

    Warmup
    Deadlifts (20 reps) 85-105-125. (mini WOD … Loved it)

    WOD with front squats. Elbow is a bit tender.
    4:51

    Great class, Amanda! πŸ™‚

  29. Mobility
    WU x 1 (12 reps)
    Group Mobility + WU

    Strength:
    OHS x 3 65-95-115-125-135f

    WOD:
    15-10-5 Overhead Squats @85#
    15-10-5 Push Jerks
    25-25-25 Double Unders

    4:55

  30. Mobility & WU

    Deadlift x20 55-65-75

    WOD with 35#
    Time 6:51
    Did DU’s for first round then switched to singles

  31. Mob + Wup x 1 (12 reps – ring rows)
    Group Mob

    Strength – Deadlifts 3 x 20
    50lbs, 60lbs, 70lbs (you were right Ron – it felt light and I should have gone a bit heavier)

    WOD: 10 min time cap

    15-10-5 OHS at 35lbs
    15-10-5 Push Jerks
    25-25-25 Double Unders

    Time = 6:40ish

    10 wallballs at 14lbs – need to work on catching it again at the bottom and pushing right back up into the next shot

    Better form on the OHS – happy about this πŸ™‚

    Super happy as I was able to string more DUnders than ever before in this WOD πŸ™‚

    Great class everyone

    Cheers

    Oh – I forgot my skipping rope on one of the boxes by the muscle up station – I will swing by tomorrow and pick it up.

  32. MOB + WU
    Group MOB

    Strength : OHS 5(5)

    35-45-55-65-75

    WOD:
    15:10:5 OHS @ #55
    15:10:5 Push Jerks
    25:25:75(singles) DU’s

    7:17

  33. Mobility
    WU x 1 (12 reps)
    Group Mobility + WU

    Strength:
    Deadlifts 3×20
    135-155-175

    WOD:
    15-10-5 Overhead Squats @85#
    15-10-5 Push Jerks
    25-25-25 Double Unders (did 75 singles)

    7:46

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro