Warmup:
2 rounds of:
200m Row
10 Push ups
5 Pull ups
5 Box jumps
20 Double-unders

Strength:
1 Deadlift @ 80% followed by 2 presses
Repeat every 20 seconds for 7 minutes

WOD:
For time:

400m Run
50 Pull-ups
400m Run
50 Push ups
400m Run
50 Sit ups
400m Run
50 Squats

Post strength loads and WOD time to comments.

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Sleep: The Essential Nutrient, OPT

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MWOD Wednesday!

WATCH THIS VIDEO before WOD today!! You will pick up some invaluable tips for the 50 push-ups in the WOD!

Pressing mechanics and the knee pushup disaster, MWOD

Post thoughts to comments.

Media:
Wednesday WOD, January 23, 2013

12 thoughts on “Wednesday WOD, January 23, 2013

  • January 22, 2013 at 8:13 pm
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    A word on the MWOD– I like the mobility and positioning for push-ups. When KStar makes Rich and Dan turn their hands around— that’s not for the faint of heart. If you try that, be very, very careful.

  • January 23, 2013 at 9:31 am
    Permalink

    320 Deadlift, 115 Press
    WOD 15:12 + 25 burpees

  • January 23, 2013 at 9:39 am
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    315 DL, 135 press
    WOD 18:47 + 40 burpees

  • January 23, 2013 at 10:12 am
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    Same as Daniel on strength.
    WOD – 15:40 rowing – 25 burpees

  • January 23, 2013 at 2:57 pm
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    18:00 and 30 burpees

  • January 23, 2013 at 6:56 pm
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    18:20 something.
    Strength 125 press, dead lift 275

    Good one! I was a bit worn out and I think some of my patients’ parents thought I may have been on drugs!

  • January 23, 2013 at 6:57 pm
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    Oh and of course…. 35 burpees.

  • January 23, 2013 at 7:22 pm
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    Outlaw Strength
    5×5 UB hang cleans #185

    CF7 WOD
    12:47 25 burp blah

  • January 23, 2013 at 7:31 pm
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    Work to a heavy BS

    WOD-15:46 30 Burpees

  • January 23, 2013 at 7:42 pm
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    I didn’t get to go to gym today— what’s the deal on Burpees??? Ryan added bonus work

  • January 23, 2013 at 7:56 pm
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    Ox Blood strength

    CF7 WOD
    13:02 Rx,
    35ish burpees- lost track

  • January 23, 2013 at 8:17 pm
    Permalink

    12:38 10 burpees only broke on push ups

Comments are closed.