Thursday WODBy Kevin Wood / May 2, 2013 AMRAP in 15 2 Muscle-ups 4 Front Squats (155/105#) 8 Burpees Compare to Nov.20/12 Some good quality calf smashing
30 thoughts on “Thursday WOD”
Strength Deadlifts x 5
95-115-135-155-170 (PR!) thanks for the tips Marie-Noelle!
6 Ring Dips
4 Front Squats (90#)
7 rounds + 4 pullups.
PR of 4 reps and 10# more for squats. Good WOD!
WU x 2
Front squat x 3
6 pullups (Green and purple)
6 (paralette) dips
4 Front squats (110)
6 rounds + 2 burpees
Heavy Front Squats Chantal. And good on you for doing FS as your strength, as planned….that’s a true Crossfitter 🙂
Strength: Push Press
60×5, 70×5, 85×5, 90×5, 95×5
2 Muscle ups (scaled to 6 pullups with two purple bands, 6 paralette dips)
4 Front Squats 155# (scaled to 85#)
6 rounds + 3 Pullups
This was really tough, partially because I really failed on pacing! I came on really hard for the first few rounds, and ran out of gas around minute 4. The rest was a struggle to keep moving. I learned a valuable lesson for next time, slow and steady is key for these long WODs!
Nice pic. Kevin Mac why are you massaging Corinna? Your days are numbered pal…..lol.
Believe me when I say she did not enjoy any part of it.
Yes, I do not think she will be calling you any time soon.. ha ha.
LOL. You guys crack me up. 🙂
Home WOD (noon)
Volume Training – EMOTM 15 min
– Shoulder Press 45# = 105 (15 x 7 reps)
– Plank (4x 30s, 11x 20s)
Mob / WU
Roller/Lacrosse Ball vs. Hamstrings (ball won by TKO in the 1st round)
Squat Clean x 1 + Front Squat x 4
135 – 145 – 155 – 165
WOD as RX’d:
7 rounds even
Failed on 3 consecutive MU attempts in the last round before nailing my 2. Drains you fast.
I learned a lot about myself today…mainly that I am a sweater AND a grunter.
Sorry ladies, I’m taken.
Damn, apparently I did this before and got 7 rounds + 13 reps.
That being said I think my MUs were not as “Rx’d” (bottom lockouts) last time and the FS felt better than I think they did last time.
Great workout either way!
Wod @125# an jumping muscle ups
8 Rnds even.
Nice score Josh! Getting closer & closer to WOD Muscle Ups I see!
Went to the gym this afternoon because I am working nights.
I did four 800m loops with five minute rest period ( in my car) in between loops.
Run 1: 5:09
Run 2: 4:59
I was very glad that no one was around. My breathing sounded like a wounded animal. It was pitiful…lol.
Now that’s dedication! Still not a bad pace Laura!
Mob + WUx2
105-120(x2)-120-135-150(x1) well… this could’ve gone better, one of those days I guess, but….
WOD Rx AMRAP 15 mins
– 2 Muscle-Ups
– 4 Front Squats 155#
– 8 Burpees
FIRST MUSCLE-UP WOD!! 😀 BAAAAM !!
Honestly like that one, squats felt smooth, burpees were a nice change of pace. Only one failed MU attempt. Good job guys!!
AWESOME!!!! What was your score?
Epic achievement buddy!
Hahaha thanks Blake… 7 rounds even.
Wu x 2
Wrist is hurting practice back squats from a power snatch to back 4 rds at 115
Amrap 15 mins
2 muscle up ( 6 Pullups 6 ring dips med band)
4 front squat 155# ( 4 back squat fr the rack at 160 #)
5 rds +5 burpees
Wod: AMRAP 15min
6 pull ups (blue and purple band)
6 dips (paralette)
4 front squats #75
7 rounds + 5 pull ups
strength over head squat
65×5 70×5 75×5 80×5
AMRAP 15 min
4 front squat 135#
7 round+6pull ups
last time 6 round+6dips
Wu x 1
Muscle up practice – got 2 in comfortably
Strength: push jerk x 5
135,155,165,175,185 (5# pr)
Wod: AMRAP in 15 min
2 muscle ups (scaled to jumping MUs)
4 front squats @ 155
Score: 8 rounds
Wu x 2
Strength front squats
135 / 185/ 205 / 225 / 245 x 5 Thanks Marie for correcting my depth.
Wod started as rx then went to crap.
First 2 rounds with muscle ups
Then had to find a bar and rings quickly to get in the rest of the workout.
2 muscle ups
4 Squats @ 155
8 rounds 6 Pullups
When I got to the gym this morning I felt a little weak! Was proven by the muscle ups, they just weren’t there this morning. Decided I better take some time off as all week things have seemed a little bit harder. So next week will be a rest week.
Oh and thanks this morning Marie. Great job 6 am er’s!!!
WU x 2
did extra mobility as shoulders and legs/knees tight..
9 rounds + 2 MU
this was one of those no bad on paper, nasty in person wods.. but loved it just the same! 🙂
WU x 2
Strength: Back Squats X 5
AMRAP 15 mins
2 muscle up ( 6 Pullups 6 ring dips blue band)
4 front squat 115#
4 Rds +4 burpees (according to the pennies but I think it was 3 rounds + 4 burpees)
15 burpees for forgetting my water bottle(self imposed)
Mob WU X 2
Strength: Overhead Squats x 5 40#
AMRAP 15 mins
6 ring rows and 6 HR Dips
4 Front Squats # 60
Damn c’etait tough! Thanks for yelling and coaching Corinna and Amanda! 🙂
Great job Crystal! 🙂
strength – practiced transition muscle ups
6 Ring Dips
4 Front Squats (155#)
6 rds + 6 dips