Monday, March 7, 2011

Posted by on Mar 6, 2011 in WOD | 7 comments

Happy Monday. Here’s a perfect way to flush out any Friday or Saturday night festivities, or the unhealthy foods you might have eaten the next day.


9 Thrusters (135, 95)
15 Weighted Pull ups (35, 25)
15 Thrusters (95, 65)
21 Pull ups (20, 15)
21 Thrusters (65, 45)
36 Pull ups

Post Scores to Comments.

Then Games Competitors.

3 rounds of: Death by Power Clean (185, 135) – Complete one PC the first min, 2 the second, 3 the third minute and so on until you fail.  Then repeat again starting 1 and climb your way up till you fail, and then repeat again for a third round.


  1. Wow, 3:30 and no comments???

    Well today’s WOD was brutal on the arms! Definitely a grinder!
    Did 12:55 (I think) with 65lbs to 55lbs to 45lbs and a variety of different bands on the pull ups. Started with #2 and ended with #3+#1

    Wanted to kick myself because I did 15 thrusters at the start instead of 9!! So I got a little extra work in

  2. Well I’m glad somebody posted! For some reason when there are 0 comments for me to read before the WOD the fear starts to build in my belly!

  3. Wendler week 2 squats before WOD
    completed workup sets and work sets only managed 3 amraps reps at 170lbs today
    need to revisit back squat max – should be able to do more

    WOD – tried with first thrusters with 95lbs – after Wendler it ws a no go
    went down to 75lbs then 65lbs and finally 55lbs
    All pullups done with #4 band except for last 18 needed #4 and #1
    Time: 19:28

  4. Yeah…I was going to say that we are getting a bit lame with the comments people….

    Everyone did a great job with this one. It looked pretty rough but everyone made it through it.

    Amy decided to do Fran – 3:58 rx’d.
    then of course I had to do it….it’s been well over a year since I’ve done it.
    Got 4:41 rx’d…. not fkg happy with that. Pull ups!!! aghhhhh!

  5. I thought this one was going to be a lot worse than it was. Don’t get me wrong; my arms were fully ready to fall off by the end of things. All in all this was pretty fun.

    Wendler 3 Squats
    145×3, 166×3, 186×6 – could have probably pulled off a 7, but thought I should save it for the wod.
    14:?? @ 115/95/65 for thrusters and 20/20/0 for pull ups. Really should start writing times down before I leave.

  6. Wow! I sweated….I felt every minute of this one…man I am going to develop thunder thighs…lol..thanks Amy & Mike..this is cool and I don’t get told of for using bad words
    Some nerve pain in the left leg…we will see how I groove tomorrow…probably on all fours

  7. Good workout today. Started with week one of wendler squats, have been slack and have fallen behind a bit with wendler. WOD: 9:35, uses 95/85/65 for the thrusters as the wrist is still hampering me, 40lbs(the two vests) for the first set of pullups, then 20 and body weight for the rest. Did three round of death by power cleans afterwards but substituted in just the clean pulls. Good job to the evening crew, great stuff!