Monday, 14 August 2017



Hang Power Clean




For Max Load




50 Weighted Walking Lunges (35/25)

25 Pull-ups

50 Sit-ups

25 Box Jumps (30/24″)

50 Back Extensions

25 Ring Dips

50 Toes-2-Bar

25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′)

50 Double Unders


…Rest 2 minutes


15 Overhead Squats (185/123)

For Time

Compare to Wednesday, 12 August 2015



Quad Smash – 1:30/leg

20 PVC Passovers

Posterior Chain Floss – 1:30/leg

Seated Shoulder Flexion – 2:00



Post max load, times, and experiences to comments


  1. SWOD: 98#, failed on 3rd rep of 103# twice (grip)
    CWOD: through 6 WB at 20min cap, purple band RD
    Did do the 15 OHS (83#) after cap though
    0530 class crew is awesome, I’m just gonna have to get used to a shorter class time. Side note: Tripping on box jumps and scraping your shin down the side is not the way to do those safely. Ouch! Lol.
    Good times!! 🙂

  2. SWOD:
    through 6 2 for 1’s Rx 20:00 cap
    0 OHS

  3. darrenandtara says

    Swod. 3@185.
    Cwod. Got to dubs with 15 sec left and couldn’t find the energy to start. That was way harder than it looked.
    Failed at several OHS #. Finally got about 5 at 135#. Just roasted. Thanks 8:45 for the good times on a Monday morning.

  4. RhondaMomma says

    3@ 80 (78%) Ran short on time to do more
    CWOD – MOD
    DU left at Cap
    30 x 30# step-ups onto 20″ Box
    RD w/Purple Band
    2-fer-1’s w/8# ball

    OHS @ 65#

    Welcome Mrs. Flynn!

  5. SWOD: stopped at 50# (most I’ve lifted in months…no pain…ecstatic about this)!
    CWOD: finished 130 singles. Mods: ring PLU, no dips, sit ups for T2B, 50 30#goblet squats for WB, singles.
    OHS @ 53#

  6. SWOD: 3@100 – new PR for HPC’s!
    CWOD: through 11 2fers at time cap. I did banded RD’s and a 12# ball for 2fers.

    15 OHS at 55# which is only 57% of my 1RM but I’m still trying to be gentle on my back and kinda ran out of time needing to go back to work!

  7. Muffin Man says

    SWOD: 3@250# – probably could have got 255#
    CWOD: Cap + 15. Started on Back Extensions. Did regular WBS instead of blasting my face with the two fers.
    OHS: Didn’t catch my time, did 155# (75%). Wanted to go unbroken. Instead went 11/3/1. Shoulders were smoked.

  8. Last set of cleans at 123#
    Hit the cap w mods on CWOD
    15 reps @ 93# on OHS

  9. SWOD: time capped at 88% 3 for 153# for HPC
    CWOD: 19:58rx whew, barely made that one. T2B were horrible and the WB 2fers were super awko
    SWOD#2: 13 reps unbroken at 123# not sure the time, just tried not to die. Tried to press It up again for the last 2 reps and it was not going to happen.

    Great work everybody!

  10. SWOD: 3@123# (90%). Excited about 90% at 24.5 weeks pregnant!
    CWOD: through 13 WBS at cap. Mods: 20″ box jumps, red banded ring dips, opted for regular WBS since I am moving slower these days and even not pregnant I caught the ball with my face more than my hands last time…). This was a difficult wod with a preggo belly!
    SWOD2: 15@83# in 1:33. Opted to go lighter since OHS don’t feel great for me right now.

    I said it last time and I’ll say it again-Jimmy we need a 2 hour class for next time you program all this stuff lol!

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