Monday 04072014



A.  Back Squats – 5 x 10 w/3 Min Rest 


500M Row 

25 x Burpees 

50 x Air Squats 

25 x Burpees 

500M Row 


A.  Back Squats – 5 x 5 w/3 Min Rest (3 Sec Tempo)  


25 x Burpees 

50 x T2B 

75 x Wallballs 

100 x DU 


On group page 

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14 Responses
  1. Crysta P

    A. 105, 105, 125, 145, 155 (meant to go heavier on my second set but picked up 35# plates instead of 45#…grrr….)
    B. a few seconds over 15:00 min time cap (Subbed K2E for the T2B. Made myself do all 50 instead of switching to leg raises on the floor so this took forever going mostly 5 at a time. Wallballs @10lb – at least I could do sets of 10 of those. Subbed 300 SU’s for the DU’s. The only part of this workout I liked was the burpees…but I finished it)

  2. Monica

    A. 65, 75, 85, 95, 105
    B. 13:40. Did K2E, #12 for Wallballs and did 300 SU. It was a lung burner!

  3. Susan

    A. 85, 95, 95, 105, 105 Working on keeping my chest up.
    B. 14:10 Did K2E for 25 then switched to leg raises on floor. Wallballs @14# First time using 14#, wasn’t pretty, but got it done. Thanks for the push Michael. Subbed 300 SU for DUs. This workout got really ugly, really fast. I’m sure my attitude about being awake so early this morning did not help either! The easiest part was the burpees. In the end, got a great workout and I’m very happy I woke up and came in!

  4. Nicole Chovan

    A. 145-160-175-200-215
    B. 7:34 went really well I thought. Snatches were worse than I expected though.
    C. 85-95-105-115-125
    D. 13:06 t2b are getting better but still take me a while.

  5. Megan

    Awesome WOD!
    A. 115#
    B. 12:07
    12# wallball
    T2rings ( I really liked these, made me feel successful at these)
    300 singles unbroken:)

  6. Sara G

    A. 85, 90, 95, 100, 105 ( have to keep it light to be able to go down slow and not bounce out of the bottom of the squat)
    B. 13:42 – did 10 T2Rings then switched to K2E on the PU bar

    I think this is the first WOD with DU’s where I have successfully completed all of them and didn’t have to switch to SU’s! It feels so good to finally have these down!

  7. JennF

    A. 125-135-145-155-185 something like that
    B. 14:35 singles. Took too long of breaks..should have attempted some DUs.. Shoulda challenged myself a little more.

  8. Susie Kian

    the workout looked like something that was not a good fit for me so I tried a fit class with my husband. fun class!

  9. Staci Vinz

    A. 135-145-175-200-215
    B. 11:41 (singles on the MU. Most of them felt decent. Snatches felt easy. First time doing this WOD, looking forward to doing it again to compare).
    C. 95-105-115-125-135
    D. 12:06 DU’s were not great today, hands torn up, so T2B were not much fun and a little slower. Pistols actually felt really good. Got in a good rhythm with them.
    Had a GREAT training partner today, Thanks for working out with me Heather!!!

  10. Jessi A

    A. 85-95-105-105-85 Need to work on my breathing. I almost passed out on the 105 on my 10th rep.
    B. 13:46

  11. David Muscarella

    A. 95# 5×10, took it a little easy.
    B. 14:57 Matt scaled me to 30 air squats, but did all 50 burpees.

  12. Paul Bye

    A. 135-155-165-175-185 (+10 from last week)
    B. 13:48 – K2E, @20# wallballs, 300x SU