Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
15 minutes to work to a heavy Back Squat

WOD:
3 rounds of:

2 minutes max rep Muscle-ups (sub is chest to bar pull-up)
2 minutes max rep Burpee Box Jumps (24″/20″)
Rest 2 minutes

Post loads and reps to comments.

________

Boy Sends Question About Ninjas To Head Of US Joint Special Ops, Gets A Response, Business Insider

10 surprising food history facts, Parade Magazine

Post thoughts to comments.

Media:
Wednesday WOD, October 9, 2013

9 thoughts on “Wednesday WOD, October 9, 2013

  • October 9, 2013 at 6:37 am
    Permalink

    Back Squat: 335#, 20 short of PR
    WOD:
    Round 1 – 10MU + 25BBJ
    Round 2 – 10MU + 20BBJ
    Round 3 – 10MU + 20BBJ
    Total – 95 reps

  • October 9, 2013 at 9:15 am
    Permalink

    Loved today’s strength and WOD
    195 lbs. BS
    26 MU
    55 BBox. RX

  • October 9, 2013 at 12:42 pm
    Permalink

    295# with some assistance

    #1 – 12/19
    #2 – 11/18
    #3 – 9/18

    32 MU
    55 BBJ

    87 Total

  • October 9, 2013 at 1:00 pm
    Permalink

    Back squat 295#

    #1 10 MU(banded)/18 BBJ
    #2 9 MU(banded)/ 15 BBJ
    #3 9. MU(banded)/ 15 BBJ

    Smaller band- good progression.

  • October 9, 2013 at 2:41 pm
    Permalink

    Strength 180 BS 10 # PR!!!
    WOD
    B MU 34
    BBJ 47
    Great workout nooners!!

  • October 9, 2013 at 3:49 pm
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    A big thanks to the uber roosters for setting the bar high today.
    315# BS
    96 total reps (29+67)

  • October 9, 2013 at 4:31 pm
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    Dang Curtis, almost had you today!

    Also the west 7th bridge is open!!!!

  • October 9, 2013 at 7:54 pm
    Permalink

    305# BS (pr by 20#), failed 315
    92 total reps 9,8,7 MU and 21,24,23 BBJ

  • October 9, 2013 at 8:24 pm
    Permalink

    165# BS

    85 total reps, (26 + 59) fun wod this morning!

Comments are closed.