Thrusters: 5,5,5,5
3 rounds for time of:
25 pull-ups
25 ring dips
25 sit-ups
post final loads and times to comments:
main site WOD
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Upper body strength and sheer determination required for this one!
Upper body strength and sheer determination required for this one!
Upper body strength and sheer determination required for this one!
Upper body strength and sheer determination required for this one!
Upper body strength and sheer determination required for this one!
Coach(es),
Which are better GHD situps or floor situps? What different muscles are worked?
Coach(es),
Which are better GHD situps or floor situps? What different muscles are worked?
Coach(es),
Which are better GHD situps or floor situps? What different muscles are worked?
Coach(es),
Which are better GHD situps or floor situps? What different muscles are worked?
Coach(es),
Which are better GHD situps or floor situps? What different muscles are worked?
BTW – This looks like one tough wod despite the fact it is only three rounds.
BTW – This looks like one tough wod despite the fact it is only three rounds.
BTW – This looks like one tough wod despite the fact it is only three rounds.
BTW – This looks like one tough wod despite the fact it is only three rounds.
BTW – This looks like one tough wod despite the fact it is only three rounds.
thanks for workiing in some pull ups in the wod coach! looking forward to this one! glad to be back!
thanks for workiing in some pull ups in the wod coach! looking forward to this one! glad to be back!
thanks for workiing in some pull ups in the wod coach! looking forward to this one! glad to be back!
thanks for workiing in some pull ups in the wod coach! looking forward to this one! glad to be back!
thanks for workiing in some pull ups in the wod coach! looking forward to this one! glad to be back!
Charlie, one is not “better” than the other. It is a matter of muscular involvement, range of motion, speed etc. I would say they are both effective when done correctly and at the expected intensity.
Charlie, one is not “better” than the other. It is a matter of muscular involvement, range of motion, speed etc. I would say they are both effective when done correctly and at the expected intensity.
Charlie, one is not “better” than the other. It is a matter of muscular involvement, range of motion, speed etc. I would say they are both effective when done correctly and at the expected intensity.
Charlie, one is not “better” than the other. It is a matter of muscular involvement, range of motion, speed etc. I would say they are both effective when done correctly and at the expected intensity.
Charlie, one is not “better” than the other. It is a matter of muscular involvement, range of motion, speed etc. I would say they are both effective when done correctly and at the expected intensity.
I think the better question is where does this one beat you up more…
ghd sit-ups: as you approach 50+, it can be very brutal in regards to muscle soreness the next days after.
full ROM sit-ups: (at least for me) tend to cause some seriously bruising to the butt
BF gets a double dose on the ghd sit-ups with soreness AND raspberries…I heard that CHALK is the answer for everything though!
3 rounds is certainly enough with this one.
Will have to make up the thrusters when my BF phantom knee feels better. I did not want to take any chances with missing out on BF’s birthday WOD on Friday, so I did not do the strength WOD this AM. Although the flu shot I got today was a little painful. Hopefully that won’t interfere with Friday’s fun.
The countdown is at…2 days!
BF-
Will the fam be cheering you on for this one?
I think the better question is where does this one beat you up more…
ghd sit-ups: as you approach 50+, it can be very brutal in regards to muscle soreness the next days after.
full ROM sit-ups: (at least for me) tend to cause some seriously bruising to the butt
BF gets a double dose on the ghd sit-ups with soreness AND raspberries…I heard that CHALK is the answer for everything though!
3 rounds is certainly enough with this one.
Will have to make up the thrusters when my BF phantom knee feels better. I did not want to take any chances with missing out on BF’s birthday WOD on Friday, so I did not do the strength WOD this AM. Although the flu shot I got today was a little painful. Hopefully that won’t interfere with Friday’s fun.
The countdown is at…2 days!
BF-
Will the fam be cheering you on for this one?
I think the better question is where does this one beat you up more…
ghd sit-ups: as you approach 50+, it can be very brutal in regards to muscle soreness the next days after.
full ROM sit-ups: (at least for me) tend to cause some seriously bruising to the butt
BF gets a double dose on the ghd sit-ups with soreness AND raspberries…I heard that CHALK is the answer for everything though!
3 rounds is certainly enough with this one.
Will have to make up the thrusters when my BF phantom knee feels better. I did not want to take any chances with missing out on BF’s birthday WOD on Friday, so I did not do the strength WOD this AM. Although the flu shot I got today was a little painful. Hopefully that won’t interfere with Friday’s fun.
The countdown is at…2 days!
BF-
Will the fam be cheering you on for this one?
I think the better question is where does this one beat you up more…
ghd sit-ups: as you approach 50+, it can be very brutal in regards to muscle soreness the next days after.
full ROM sit-ups: (at least for me) tend to cause some seriously bruising to the butt
BF gets a double dose on the ghd sit-ups with soreness AND raspberries…I heard that CHALK is the answer for everything though!
3 rounds is certainly enough with this one.
Will have to make up the thrusters when my BF phantom knee feels better. I did not want to take any chances with missing out on BF’s birthday WOD on Friday, so I did not do the strength WOD this AM. Although the flu shot I got today was a little painful. Hopefully that won’t interfere with Friday’s fun.
The countdown is at…2 days!
BF-
Will the fam be cheering you on for this one?
I think the better question is where does this one beat you up more…
ghd sit-ups: as you approach 50+, it can be very brutal in regards to muscle soreness the next days after.
full ROM sit-ups: (at least for me) tend to cause some seriously bruising to the butt
BF gets a double dose on the ghd sit-ups with soreness AND raspberries…I heard that CHALK is the answer for everything though!
3 rounds is certainly enough with this one.
Will have to make up the thrusters when my BF phantom knee feels better. I did not want to take any chances with missing out on BF’s birthday WOD on Friday, so I did not do the strength WOD this AM. Although the flu shot I got today was a little painful. Hopefully that won’t interfere with Friday’s fun.
The countdown is at…2 days!
BF-
Will the fam be cheering you on for this one?
YEAH Deb-
for posting a recipe in the paleo section. I have a few to post – just have not had the time.
Great way to incorporate lots of veggies!
YEAH Deb-
for posting a recipe in the paleo section. I have a few to post – just have not had the time.
Great way to incorporate lots of veggies!
YEAH Deb-
for posting a recipe in the paleo section. I have a few to post – just have not had the time.
Great way to incorporate lots of veggies!
YEAH Deb-
for posting a recipe in the paleo section. I have a few to post – just have not had the time.
Great way to incorporate lots of veggies!
YEAH Deb-
for posting a recipe in the paleo section. I have a few to post – just have not had the time.
Great way to incorporate lots of veggies!
Sena+back to doing squats yet?-
Check out the affiliate blog on the main site today. CF and pregnancy topic.
Sena+back to doing squats yet?-
Check out the affiliate blog on the main site today. CF and pregnancy topic.
Sena+back to doing squats yet?-
Check out the affiliate blog on the main site today. CF and pregnancy topic.
Sena+back to doing squats yet?-
Check out the affiliate blog on the main site today. CF and pregnancy topic.
Sena+back to doing squats yet?-
Check out the affiliate blog on the main site today. CF and pregnancy topic.
definitely take care of those phanton pains….if not they can get the best you
I think fam may participate if they can?
definitely take care of those phanton pains….if not they can get the best you
I think fam may participate if they can?
definitely take care of those phanton pains….if not they can get the best you
I think fam may participate if they can?
definitely take care of those phanton pains….if not they can get the best you
I think fam may participate if they can?
definitely take care of those phanton pains….if not they can get the best you
I think fam may participate if they can?
Day 3 modified:
Elena-80#/12:15
Estey-125#/??:??
Maryanne-10:57
Rachael-70#/21:47
MikeB-27:04
Ed-120#/14:08
Janice-80#/15:52
Lisa-17:47
Joanne-8:24 (10 dips)
Susan-13:23 (10 dips)
Day 3 rx’d:
Janine-14:38
MattV-140#/13:52
VonRon-175#(4)-14:22
Pat-13:46
Deb-95#(4)-16:07
BF-165#/16:24
Diet Pepsi-16:22 (k2e)
Charlie-150#/17:18
Scott-150#//17:06
Mrs. Lenosky’s Bday WOD:
Jeff-11:45
Amy-17:25
Ann-15:34
And nice work to the Oak Ridge Dojo Crew!
Day 3 modified:
Elena-80#/12:15
Estey-125#/??:??
Maryanne-10:57
Rachael-70#/21:47
MikeB-27:04
Ed-120#/14:08
Janice-80#/15:52
Lisa-17:47
Joanne-8:24 (10 dips)
Susan-13:23 (10 dips)
Day 3 rx’d:
Janine-14:38
MattV-140#/13:52
VonRon-175#(4)-14:22
Pat-13:46
Deb-95#(4)-16:07
BF-165#/16:24
Diet Pepsi-16:22 (k2e)
Charlie-150#/17:18
Scott-150#//17:06
Mrs. Lenosky’s Bday WOD:
Jeff-11:45
Amy-17:25
Ann-15:34
And nice work to the Oak Ridge Dojo Crew!
Day 3 modified:
Elena-80#/12:15
Estey-125#/??:??
Maryanne-10:57
Rachael-70#/21:47
MikeB-27:04
Ed-120#/14:08
Janice-80#/15:52
Lisa-17:47
Joanne-8:24 (10 dips)
Susan-13:23 (10 dips)
Day 3 rx’d:
Janine-14:38
MattV-140#/13:52
VonRon-175#(4)-14:22
Pat-13:46
Deb-95#(4)-16:07
BF-165#/16:24
Diet Pepsi-16:22 (k2e)
Charlie-150#/17:18
Scott-150#//17:06
Mrs. Lenosky’s Bday WOD:
Jeff-11:45
Amy-17:25
Ann-15:34
And nice work to the Oak Ridge Dojo Crew!
Day 3 modified:
Elena-80#/12:15
Estey-125#/??:??
Maryanne-10:57
Rachael-70#/21:47
MikeB-27:04
Ed-120#/14:08
Janice-80#/15:52
Lisa-17:47
Joanne-8:24 (10 dips)
Susan-13:23 (10 dips)
Day 3 rx’d:
Janine-14:38
MattV-140#/13:52
VonRon-175#(4)-14:22
Pat-13:46
Deb-95#(4)-16:07
BF-165#/16:24
Diet Pepsi-16:22 (k2e)
Charlie-150#/17:18
Scott-150#//17:06
Mrs. Lenosky’s Bday WOD:
Jeff-11:45
Amy-17:25
Ann-15:34
And nice work to the Oak Ridge Dojo Crew!
Day 3 modified:
Elena-80#/12:15
Estey-125#/??:??
Maryanne-10:57
Rachael-70#/21:47
MikeB-27:04
Ed-120#/14:08
Janice-80#/15:52
Lisa-17:47
Joanne-8:24 (10 dips)
Susan-13:23 (10 dips)
Day 3 rx’d:
Janine-14:38
MattV-140#/13:52
VonRon-175#(4)-14:22
Pat-13:46
Deb-95#(4)-16:07
BF-165#/16:24
Diet Pepsi-16:22 (k2e)
Charlie-150#/17:18
Scott-150#//17:06
Mrs. Lenosky’s Bday WOD:
Jeff-11:45
Amy-17:25
Ann-15:34
And nice work to the Oak Ridge Dojo Crew!
I cannot forget the mention David S. hit his PR today on the deadlift, 310#. Nice work David!
Also in attendance today:
MelanieA
Beard
Jorge
Anna
each performing their own individual WOD
I cannot forget the mention David S. hit his PR today on the deadlift, 310#. Nice work David!
Also in attendance today:
MelanieA
Beard
Jorge
Anna
each performing their own individual WOD
I cannot forget the mention David S. hit his PR today on the deadlift, 310#. Nice work David!
Also in attendance today:
MelanieA
Beard
Jorge
Anna
each performing their own individual WOD
I cannot forget the mention David S. hit his PR today on the deadlift, 310#. Nice work David!
Also in attendance today:
MelanieA
Beard
Jorge
Anna
each performing their own individual WOD
I cannot forget the mention David S. hit his PR today on the deadlift, 310#. Nice work David!
Also in attendance today:
MelanieA
Beard
Jorge
Anna
each performing their own individual WOD
BF-
What time are you anticipating the arrival to do the WOD on Friday? (and I will then add +30 minutes for your extended procrastination warm-up)
BF-
What time are you anticipating the arrival to do the WOD on Friday? (and I will then add +30 minutes for your extended procrastination warm-up)
BF-
What time are you anticipating the arrival to do the WOD on Friday? (and I will then add +30 minutes for your extended procrastination warm-up)
BF-
What time are you anticipating the arrival to do the WOD on Friday? (and I will then add +30 minutes for your extended procrastination warm-up)
BF-
What time are you anticipating the arrival to do the WOD on Friday? (and I will then add +30 minutes for your extended procrastination warm-up)
Happy Birthday Amy!
Happy Birthday Amy!
Happy Birthday Amy!
Happy Birthday Amy!
Happy Birthday Amy!
David S. that is AMAZING! Congrats!
David S. that is AMAZING! Congrats!
David S. that is AMAZING! Congrats!
David S. that is AMAZING! Congrats!
David S. that is AMAZING! Congrats!
David S-
That really is an incredible PR. Keep it up!
David S-
That really is an incredible PR. Keep it up!
David S-
That really is an incredible PR. Keep it up!
David S-
That really is an incredible PR. Keep it up!
David S-
That really is an incredible PR. Keep it up!
great work dave!
I didn’t rx :=(
Only got about half the dips of the first set, limited ROM. Off the box beginning of each set for two or three tries – not quite strong enough yet! Someday.
I remember telling Janine a month or so ago, how silly I was thinking I might be able to do 95# thrusters by summer’s end. And here I am doing some. Thanks for getting me there!
great work dave!
I didn’t rx :=(
Only got about half the dips of the first set, limited ROM. Off the box beginning of each set for two or three tries – not quite strong enough yet! Someday.
I remember telling Janine a month or so ago, how silly I was thinking I might be able to do 95# thrusters by summer’s end. And here I am doing some. Thanks for getting me there!
great work dave!
I didn’t rx :=(
Only got about half the dips of the first set, limited ROM. Off the box beginning of each set for two or three tries – not quite strong enough yet! Someday.
I remember telling Janine a month or so ago, how silly I was thinking I might be able to do 95# thrusters by summer’s end. And here I am doing some. Thanks for getting me there!
great work dave!
I didn’t rx :=(
Only got about half the dips of the first set, limited ROM. Off the box beginning of each set for two or three tries – not quite strong enough yet! Someday.
I remember telling Janine a month or so ago, how silly I was thinking I might be able to do 95# thrusters by summer’s end. And here I am doing some. Thanks for getting me there!
great work dave!
I didn’t rx :=(
Only got about half the dips of the first set, limited ROM. Off the box beginning of each set for two or three tries – not quite strong enough yet! Someday.
I remember telling Janine a month or so ago, how silly I was thinking I might be able to do 95# thrusters by summer’s end. And here I am doing some. Thanks for getting me there!
I call that warm up….will be in around 5
I call that warm up….will be in around 5
I call that warm up….will be in around 5
I call that warm up….will be in around 5
I call that warm up….will be in around 5
Deb-
You ARE super-strong!
BF-
How about 5 in the AM???
1 day to go…
Deb-
You ARE super-strong!
BF-
How about 5 in the AM???
1 day to go…
Deb-
You ARE super-strong!
BF-
How about 5 in the AM???
1 day to go…
Deb-
You ARE super-strong!
BF-
How about 5 in the AM???
1 day to go…
Deb-
You ARE super-strong!
BF-
How about 5 in the AM???
1 day to go…