Monday’s WOD

10-8-6-4-2 reps of:
Overhead squats
Ring Dips

Compare to March 12/09

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49 thoughts on “Monday’s WOD”

  1. WU

    Strength OHS 3s
    95-115-135-155-175f (it was after the work out haha)

    WOD

    10-8-6-4-2 reps of:
    Overhead squats 95lbs
    Ring Dips

    2:33

    1. Did 5RM Strict shoulder press in the gym today

      95-115-135-146(pr)(go Kilos ahah)

      Puts 1RM at low 180s! excited to see if I can get a life goal of bodyweight shoulderpress

  2. Push Jerk (haven’t done since Aug.19)
    45×10
    95×5
    135×5
    185×5
    195×5 (matches PR – very surprised)

    10-8-6-4-2
    Push Press 95# (subbed for OHS because of back)
    Ring Dips

    3:24

  3. WU x2
    Cleans x5
    65 70 75 90 100(1)

    10-8-6-4-2
    OHS 65#
    Ring Dips (first round no band rest with yellow)

    5:37

    19 Days!! HoHoHo πŸ™‚

  4. WU x 2

    Dead Lift x 1
    200-210-220-230-240(PR)-245(F)

    WOD: 10-8-6-4-2
    OHS 45#
    Ring Dips (yellow band)

    Time: 5:41

  5. WUx2
    Strength – Overhead Squat X1
    45×5-55-65-70-75-80-85×2(f-1st one knees where not open, 2nd did not lock arms)-85 PR of 30# πŸ˜€
    Shrug shoulders forces my arms to lock=stability οƒ resulting into more weight. Thanks coach!

    WOD: 10-8-6-4-2 reps of:
    Overhead squats 55#
    Ring Dips (subbed paralettes dips)
    Time: 4:00
    Great to work 3:15 folks!

  6. CFWU x 2

    Strength – Push Press
    95-120-135-155-160
    I think I might have jerked the last one, no PR than, ran out of time.

    WOD – 10-8-6-4-2
    OHS 75#
    Ring Dips (Yellow Band)

    Time: 5:36 PR by 2:35

  7. CFWU x2

    Push Jerk 5-5-5-5-5
    105-110-120-120-120 worked on doing it right

    WOD 10-8-6-4-2
    overhead squats #55
    ring dips

    time 7;17

  8. Strength – pushpress
    1’s 100-110-120-125 (didn’t go any heavier because of my shoulder still)

    10-8-6-4-2
    OHS (65lb)
    ring dips

    Time: 2:55 (PR by 6 sec) not a huge pr but very happy with it since I haven’t done ring dips in over two months!!

  9. WUX2
    Strength: Power Cleans (1’s)
    Practice on technique.. 65(multiple).. 75(a few).. 85(x2)

    WOD: 10-8-6-4-2
    ~ Overhead Squats @ 45#
    ~ Paralette Dips
    TIME –> 4:33

  10. Was late so I did 20 burpees.

    OHS warmup –> 45-65-85-95

    WOD w/ 95# and ring dips –> 2:23 (PR by 10 sec)

    I am pretty happy with that time since I haven’t done any ring dips in nearly 5 months!
    OHS were pretty good…my wrist didn’t hurt for that.

  11. WU x 2

    Push Jerk x 1 rep.
    60-65-75-85-95(PR)

    WOD:
    10-8-6-4-2
    OHS 65#
    Ring Dips (Yellow band)
    Time = 4:42

    Compared to March/10 time of 3:06, but that was with less weight & paralette dips.

  12. WU x 2
    Back squat x 3: 45-65-85-95-105×2, Fx1

    WOD:
    10-8-6-4-2
    OHS (50#)
    Ring dips (yellow band)

    Time: 7:57

    Did OHS all unbroken, and first time using yellow band for ring dips in a wod πŸ™‚

  13. CW x 2
    Shoulder Press (10s) 35-45-55-60(only could do 8)

    WOD
    10-8-6-4-2
    OHS (35lbs)
    Ring dips (first 12 strict without band, then pretty purple band)
    Time – 7:17

    Did 4 strict ring dips in a row.
    Great job everyone.
    Dan…that WOD was too easy for you…at least it looked that way!

  14. CW x 2
    Front squat 3RM
    105-125-135-145(1)-145(1)

    WOD: 10-8-6-4-2
    OHS #65
    Ring dips
    6:38 min
    Really happy with the result since I first though I wouldn’t be able to finish it, or need to use a band!!
    Good job everyone!!

  15. CFWU x2

    Shoulder Press x 3

    85-90-95-110-120

    WOD 10-8-6-4-2

    OHS 65 lbs
    ring dips

    Time 5:51

    Well everyone it finally happened, I hung around after class to work on muscle up progressions and then with Kevin’s encouragement I attempted a few muscle ups…And I finally GOT ONE!!!! πŸ™‚

    Sorry Guy you now have to relinquish your title as the “Oldest Guy” with a muscle up at CF Moncton. Unfortunately, I couldn’t get another one for Kevin to put on video before I left.

  16. CFWU x2

    Strength: Back Squat
    3x 80-90-100-110-120

    WOD:
    10-8-6-4-2
    OHS (40#)
    Ring Dips (yellow band)

    T = 6:15

    1. 85# really?
      Wow, the way you killed this WOD you’ll have to go 95 next time.
      You were flying through this one Dan.
      Great work!

  17. WUx2
    400m run with 20lb wall ball because I guess I was signed up for last Friday’s class… I could have swore that I wasn’t, but there it is. I’m happy that I had to run this evening rather than most any other time today because today was CRAP outside!

    Strength: Back Squats x5
    5-5-5-5-5
    95-105-115-125-135

    WOD:
    10-8-6-4-2
    OHS #95
    Ring Dips
    Time: 9:10

    RX’ed until the last 4 ring dips. Had to borrow Gillyon’s pretty purple band (Yellow band width) to ensure I finished within the 10 minutes. All OHS unbroken… really I wish I could have just done OHS for the whole WOD, it was those terrible ring dips that killed me. OHS and I are friends.

    Great work 6:30 crew!

    1. yeah this wasn’t supposed to be posted… got an ipod touch and haven’t figured it all out yet hehe!

  18. Pingback: Friday’s QOD « CrossFit Moncton

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