Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
3×3 Overhead squat @ 75%
3×3 Back squat @ 75%

WOD:
2 rounds for time of:

1000m Row
20 Bench presses (135 lb./75 lb.)
7 Muscle-ups

Post loads and time to comments.

_____________

LEANFIT:
As many rounds as possible in 25 minutes of:

5 Deadlifts (95 lb./55 lb.)
4 Hang cleans (95 lb./55 lb.)
3 Push presses (95 lb./55 lb.)
100m Farmers carry (53 lb./26 lb. ; end of drive way)
30 second Handstand hold
20 Walking lunges
200m Run

Post completed rounds to comments.

_____________

DE:
As many rounds as possible in 40 minutes of:

5 Deadlifts (95 lb./55 lb.)
4 Hang cleans (95 lb./55 lb.)
3 Push presses (95 lb./55 lb.)
100m Farmers carry (53 lb./26 lb. ; end of drive way)
30 second Handstand hold
20 Walking lunges
200m Run

Post completed rounds to comments.

Media:
Friday WOD, January 29, 2016

7 thoughts on “Friday WOD, January 29, 2016

  • January 28, 2016 at 10:46 pm
    Permalink

    Got tomorrow off at work. @Kelly, I challenge you to a duel.

  • January 29, 2016 at 8:28 am
    Permalink

    Strength: OHS 125# – Back squat – 205#

    WOD: 13:18 RX

    (also did a strict MU prior to the WOD, first time ever to do a strict, 3 reps #gainz)

  • January 29, 2016 at 11:47 am
    Permalink

    SC: 205# / 295#
    WOD: 17:09 rxed

    Struggled on the rings today

  • January 29, 2016 at 2:40 pm
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    GK (going Kenny)-
    Sounds like you are trying to cherry pick workouts. I’m just rolling there now…3:30

  • January 29, 2016 at 4:12 pm
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    I’m definitely cherry picking. I’ll be there at 5:30

  • January 29, 2016 at 6:40 pm
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    Strength: 250# back squats (skipped overhead squat. Shoulder pain)

    WOD: 11:17 RX (pushed for a sub 11, but no repped the last muscle up…)

  • January 29, 2016 at 9:42 pm
    Permalink

    Strength:
    3×3 Overhead squat @ 165#
    3×3 Back squat @ 225#

    WOD:
    2 rounds for time of:
    1000m Row
    20 Bench presses (135 lb./75 lb.)
    7 Muscle-ups

    13:34rx

    WOD#2 (extra credit)
    7min amrap
    Can’t let go of bar for round to count 135#
    5dl
    4cleans
    3 push press

    12 rds…good burner and grip test

Comments are closed.